跟读练习: This Will Make You Quit Social Media - Andrew Huberman - 通过视频学习英语口语
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61 句
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1
Just how triggering are our phones when it comes to dopamine?
手机对多巴胺的刺激到底有多强？
2
Okay, great question.
好的，这个问题问得很好。
3
We often hear that, you know, that social media is getting dopamine hit after dopamine hit.
我们经常听说，社交媒体会让人一个接一个地获得多巴胺刺激。
4
When we first get on social media for the first time or after a long period of time, the amount of dopamine that's released we think is quite substantial.
当我们第一次使用社交媒体，或是隔了很长时间之后再次登录时，大脑释放的多巴胺量我们认为是相当可观的。
5
It's novel.
这很新颖。
6
Remember, dopamine is about novelty, surprise, and the sense that we are on some exciting track.
请记住，多巴胺的作用与新鲜感、惊喜感以及我们正走在一条令人兴奋的道路上的感觉息息相关。
7
That's what dopamine is really about.
这才是多巴胺真正的意义所在。
8
It puts us into states of readiness, anticipation, looking, seeking, et cetera, almost always for things outside the confines of our skin.
它让我们进入准备、期待、观察、搜寻等状态，而这些状态几乎总是针对我们自身之外的事物。
9
Just to contrast it maybe for a bit more of a future discussion, serotonin does the opposite a lot of serotonin in our brain and body, typically it makes us feel satisfied,
为了便于后续进一步讨论，我们可以对比一下，血清素的作用恰恰相反——当我们大脑和体内有大量血清素时，通常会让我们感到满足。
10
sated, and more quiescent, comfortable with what we have in our own immediate sphere and within us, right?
感到满足、更加平静，对我们身边以及内心所拥有的一切感到自在，不是吗？
11
The comfort of a good meal, the food you have, dopamine is about go, go, go.
一顿美餐带来的满足感，你享用的食物，而多巴胺的作用是推动你不断追求、行动、进取。
12
If you look at somebody who's high on cocaine or methamphetamine, it's all about pursuit.
如果你观察一个吸食可卡因或冰毒的人，你会发现他满脑子想的都是追逐。
13
because that's a very dopaminergic drug.
因为那是一种作用于多巴胺系统的强效药物。
14
You look at somebody who's taken a drug, and I'm not suggesting people do this, but it really ramps up serotonin.
你观察那些服用过某种药物的人——我不是在建议大家这么做——但那种药物确实会大幅提升血清素水平。
15
Let's say a selective serotonin reuptake inhibitor.
比如说一种选择性血清素再摄取抑制剂。
16
Prozac, Zoloft, et cetera.
百忧解、左洛复等等。
17
The side effects of those drugs, if the dosages are too high, lack of appetite, lack of libido, kind of meh about life, you know, then so they'll adjust the dose down.
如果剂量过高，那些药物的副作用包括食欲不振、性欲减退、对生活提不起劲，你懂的，然后医生就会把剂量调低。
18
That's because those are serotonergic drugs.
那是因为那些都是血清素类药物。
19
So in general, when we are in pursuit of things, dopamine is quite high.
所以总的来说，当我们追求某样东西时，多巴胺水平会相当高。
20
So, Now you have to remind me your question, 'cause I've set up the dopamine serotonin parallel.
所以，现在你得提醒我一下你之前的问题，因为我已经把多巴胺和血清素的平行对比框架搭建好了。
21
- Cell phones.
- 手机。
22
- Ah, cell phones, yes.
啊，手机，没错。
23
Forgive me.
请原谅我。
24
So the thing about cell phones is when you first get on there, and you have, let's say, no Wi -Fi on the flight or something, and you land, it can actually be quite stimulating.
手机的一个特点是，当你一开始使用它时，比如说在飞机上没有Wi-Fi之类的，然后你落地后，那种感觉其实会相当让人兴奋。
25
You get a lot of dopamine.
你会分泌大量多巴胺。
26
Oh, there's this.
哦，还有这个。
27
Oh, there's that.
哦，原来还有这回事。
28
But very quickly, when you're scrolling on social media, you're no longer getting the novelty, but you're continuing to do it, and you almost don't know why you're doing it.
但很快，当你在社交媒体上刷来刷去时，新鲜感已经消失了，可你还是会继续刷下去，甚至几乎不知道自己为什么要这么做。
29
At that point, it shifts over to something that's a bit more like an obsessive compulsive behavior,
到了那个阶段，它就会转变成一种更接近强迫症行为的状态。
30
where we can define an obsessive compulsive behavior where the obsession leads to a compulsion.
我们可以在此定义一种强迫性行为，即由执念引发强迫行为的情况。
31
but the acting out of the compulsion merely serves to increase the obsession.
但这种强迫行为的实施只会进一步加剧执念。
32
This is very different than being obsessed with food or obsessed with cleanliness.
这与沉迷食物或痴迷于清洁的情况截然不同。
33
- There's no payoff.
没有任何回报。
34
- Right, exactly.
对，正是如此。
35
There's no anxiety relief by carrying out the compulsion.
执行强迫行为并不会缓解焦虑。
36
With OCD behaviors, like scrolling social media, the dopamine quickly wanes, and then you find that you're just sort of, and we've all been there,
对于强迫行为，比如刷社交媒体，多巴胺的作用会很快消退，然后你就会发现自己陷入了那种状态——我们都经历过这种情况，
37
you're scrolling, and like, why am I doing this?
你一直在刷手机，然后就会想，我为什么要做这件事？
38
This isn't that interesting.
这没那么有意思。
39
That isn't, this isn't that interesting.
那个不是，这个也没那么有意思。
40
Now, the algorithms for social media are very clever and I don't want to demonize it.
现在，社交媒体的算法非常聪明，我并不想将其妖魔化。
41
I, you know, provide a lot of a lot of my life is spent on, you know, on social media now.
我，你知道，现在花了很多很多时间在，你知道，社交媒体上。
42
But the algorithms that they've incorporated function on the most powerful way to keep people doing a behavior,
但他们所采用的算法，是以最有效的方式来让人们持续进行某种行为。
43
or an animal for that matter, is intermittent random reward, a random intermittent reward that you don't know when you're going to hit the jackpot.
就动物而言，也是如此，是间歇性的随机奖励——一种你不知道何时会中头奖的随机间歇性奖励。
44
So you're scrolling, you're scrolling, and then you see something.
你一直刷着刷着，然后就看到了某样东西。
45
Typically, it's very high what, you know, in nerd speak, we'd say signal to noise.
通常来说，这个比例非常高，用我们技术宅的话来说就是信噪比很高。
46
So if you're reading some interesting things, this came out in the news, this came out, and then it's all of a sudden a riot.
所以如果你正在看一些有趣的消息，比如某条新闻刚发布，某件事刚曝光，然后突然间就爆发了一场骚乱。
47
"or a person that is base jumping off a building, "or for people that are scrolling,
或者是一个从建筑物上进行定点跳伞的人，又或者是那些正在刷手机的人。
48
"looking at bodies or something like that, live bodies.
盯着身体之类的，活人的身体。
49
"Hopefully people aren't looking at dead bodies.
希望大家不要去关注那些尸体画面。
50
"But look, if something's very tragic, "then that has this gravitational pull." And then what happens is you start getting
但你看，如果某件事非常悲惨，它就会产生这种引力般的吸引力。然后接下来你就会开始
51
the system working for that next dopamine hit that you don't know when it's going to come.
这套系统会不断运转，只为让你获得下一次不知何时才会到来的多巴胺刺激。
52
It's just like gambling.
这就像赌博一样。
53
So I look at social media as initially being very dopaminergic, driving rewards, surprise and excitement,
所以我认为社交媒体一开始会强烈刺激多巴胺分泌，不断带来奖励感、惊喜和兴奋感。
54
but very quickly transitioning to something more like OCD and the kinds of behaviors where it looks,
但很快就转变为更像强迫症的状态，以及那些看起来像是强迫症的行为模式。
55
if we were to look at ourselves through the lens of an experiment like we would an animal experiment, we think that animal is sick.
如果我们像观察动物实验那样，从实验的视角审视自身，我们会觉得那只动物生病了。
56
looking, looking, looking, looking, looking, looking, looking, you'd think that's really sad.
一直找啊找，找啊找，找啊找，你会觉得这真的很让人难过。
57
That's us.
那就是我们。
58
What's happening people?
大家好啊，最近怎么样？
59
If you enjoyed that, then press here for the full unedited episode.
如果你喜欢这段内容，点击这里观看完整未剪辑的剧集。
60
And don't forget to subscribe.
别忘了订阅哦。
61
Peace.
和平。
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本课的词汇与口语要点
这节 C1 级别的口语课以视频“This Will Make You Quit Social Media - Andrew Huberman”为素材。 视频中反复出现的词有：dopamine, scrolling, serotonin, behavior, phones。 这段视频共有 61 个句子、790 个单词可供跟读。 讲话部分时长为 4:20。 说话人语速较快，每分钟约 182 个词，会出现较多连读和弱读。 只有 81% 的单词属于英语最常用的 3,000 词，词汇难度较高。
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 |
|---|---|---|
| dopamine 名词 | /ˈdoʊ.pəˌmin/ | 多巴胺 |
| scroll 名词 | /skɹoʊl/ | 條幅 /条幅, 卷軸 /卷轴 |
| serotonin 名词 | /ˌsɛɹəˈtoʊnɪn/ | 血清素 |
| intermittent 形容词 | /ˌɪntɚˈmɪtn̩t/ | 斷斷續續 /断断续续 |
| obsess 动词 | /əbˈsɛs/ | 迷住, 著魔 |
| novelty 名词 | /ˈnɑvəlti/ | 新奇 |
| obsession 名词 | /əbˈsɛʃən/ | 著迷, 着迷 |
| algorithm 名词 | /ˈælɡəɹɪðm̩/ | 算法, 演算法 |
| cleanliness 名词 | /ˈklɛn.li.nᵻs/ | 清潔 /清洁 |
| confine 动词 | /ˈkɑnfaɪn/ | 局限, 囿於 /囿于 |
| demonize 动词 | /ˈdiːmənaɪz/ | 妖魔化 |
| excite 动词 | /ɪkˈsaɪt/ | 激動 /激动 |
| libido 名词 | /lɪˈbiː.dəʊ/ | 性衝動 /性冲动 |
| methamphetamine 名词 | /ˌmɛθæmˈfɛtəˌmiːn/ | 甲基苯丙胺, 甲基安非他命 |
| quiescent 形容词 | /kwaɪˈɛsənt/ | 靜止的 /静止的 |
视频中出现的短语动词
| 单词 | 发音 | 释义 |
|---|---|---|
| carry out 动词 | /ˈkæ.ɹi aʊt/ | 進行 /进行 |
| come out 动词 | /ˌkʌm ˈaʊt/ | 出, 出來 /出来 |
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 | I've set · they've incorporated |
| 被动语态 be + 过去分词 — 强调发生了什么，而不是谁做的 | being obsessed · is spent |
需要注意的发音
说话人用了 26 次缩略和弱读形式，例如 you're, don't, isn't。请按听到的简短形式来说。
- “th” 音: algorithm /ˈælɡəɹɪðm̩/, methamphetamine /ˌmɛθæmˈfɛtəˌmiːn/
- “sh” 和 “zh” 音: compulsion /kəmˈpʌlʃən/, obsession /əbˈsɛʃən/, gravitational /ˌɡɹævɪˈteɪʃənəl/, anticipation /ænˌtɪs.əˈpeɪ.ʃən/
- 长单词——注意重音位置: serotonin /ˌsɛɹəˈtoʊnɪn/, dopaminergic /ˌdəʊ.pə.mɪˈnɜː.d͡ʒɪk/, gravitational /ˌɡɹævɪˈteɪʃənəl/, inhibitor /ɪnˈhɪbɪtɚ/, methamphetamine /ˌmɛθæmˈfɛtəˌmiːn/
中文母语者容易读错的音：
- /v/ — 不要读成 /w/，上齿轻触下唇: compulsive /kəmˈpʌlsɪv/, obsessive /əbˈsɛs.ɪv/, novelty /ˈnɑvəlti/, gravitational /ˌɡɹævɪˈteɪʃənəl/, selective /səˈlɛktɪv/
- 词尾辅音 — 要读清楚，后面不要加元音: compulsive /kəmˈpʌlsɪv/, dopaminergic /ˌdəʊ.pə.mɪˈnɜː.d͡ʒɪk/, intermittent /ˌɪntɚˈmɪtn̩t/, obsess /əbˈsɛs/, obsessive /əbˈsɛs.ɪv/
- /r/ 和 /l/ 的区别: scroll /skɹoʊl/, algorithm /ˈælɡəɹɪðm̩/, gravitational /ˌɡɹævɪˈteɪʃənəl/
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 dopamine, scroll, serotonin 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。