跟读练习: Why you procrastinate even when it feels bad - 通过YouTube学习英语口语
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It’s 5 p.m. and you’ve just realized that report you’ve been putting off is due tomorrow.
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It’s 5 p.m. and you’ve just realized that report you’ve been putting off is due tomorrow.
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It’s time to buckle down, open your computer...
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and check your phone.
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Maybe catch up on your favorite YouTube channel?
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Actually, you should probably make dinner first.
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You usually like cooking, though it’s hard to enjoy with this work hanging over your head, and oh— it’s actually pretty late!
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Maybe you should just try again in the morning?
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This is the cycle of procrastination, and I promise you, we have all been there.
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But why do we keep procrastinating even when we know it’s bad for us?
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To be clear, putting something off isn’t always procrastinating.
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Responsible time management requires deciding which tasks are important and which ones can wait.
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Procrastination is when we avoid a task we said we would do, for no good reason, despite expecting our behavior to bring negative consequences.
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Obviously, it’s irrational to do something you expect to harm you.
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But ironically, procrastination is the result of our bodies trying to protect us, specifically by avoiding a task we see as threatening.
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When you realize you need to write that report, your brain responds like it would to any incoming threat.
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Your amygdala, a set of neurons involved in emotional processing and threat identification, releases hormones including adrenaline that kick off a fear response.
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This stress-induced panic can overpower the impulses from your prefrontal cortex, which typically help you think long term and regulate your emotions.
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And it’s in the midst of this fight, flight, or freeze response that you decide to handle the threat by avoiding it in favor of some less stressful task.
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This response might seem extreme— after all, it’s just a deadline, not a bear attack.
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But we’re most likely to procrastinate tasks that evoke negative feelings, such as dread, incompetence, and insecurity.
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Studies of procrastinating university students have found participants were more likely to put off tasks they perceived as stressful or challenging.
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And the perception of how difficult the task is increases while you’re putting it off.
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In one experiment, students were given reminders to study throughout the day.
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While they were studying, most reported that it wasn’t so bad.
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But when they were procrastinating, they consistently rated the idea of studying as very stressful, making it difficult to get started.
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Because procrastination is motivated by our negative feelings, some individuals are more susceptible to it than others.
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People who have difficulty regulating their emotions and those who struggle with low self-esteem are much more likely to procrastinate, regardless of how good they are at time management.
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However, it's a common misconception that all procrastinators are lazy.
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In the body and brain, laziness is marked by no energy and general apathy.
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When you’re feeling lazy, you’re more likely to sit around doing nothing than distract yourself with unimportant tasks.
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In fact, many people procrastinate because they care too much.
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Procrastinators often report a high fear of failure, putting things off because they’re afraid their work won’t live up to their high standards.
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Whatever the reason for procrastination, the results are often the same.
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Frequent procrastinators are likely to suffer from anxiety and depression, ongoing feelings of shame, higher stress levels and physical ailments associated with high stress.
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Worst of all, while procrastination hurts us in the long run, it does temporarily reduce our stress level, reinforcing it as a bodily response for coping with stressful tasks.
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So, how can we break the cycle of procrastination?
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Traditionally, people thought procrastinators needed to cultivate discipline and practice strict time management.
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But today, many researchers feel the exact opposite.
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Being too hard on yourself can layer additional bad emotions onto a task, making the threat even more intense.
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To short-circuit this stress response, we need to address and reduce these negative emotions.
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Some simple strategies include breaking a task into smaller elements or journaling about why it's stressing you out and addressing those underlying concerns.
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Try removing nearby distractions that make it easy to impulsively procrastinate.
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And more than anything, it helps to cultivate an attitude of self-compassion, forgiving yourself, and making a plan to do better next time.
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Because a culture that perpetuates this cycle of stress and procrastination hurts all of us in the long term.
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背景与上下文
在当今快速变化的社会中，许多人常常陷入拖延症的困扰。无论是在工作的截止日期前，还是在学习新的知识时，拖延往往成为我们生活中不可避免的表现。根据最近的一段YouTube视频，讲述了我们为什么会在意识到拖延对自己有害的情况下，依然选择回避任务。视频中提到，拖延不仅仅是缺乏时间管理的表现，更是大脑对压力和威胁的自然反应。此研究对于提升英语听说能力尤其重要，尤其是一种新的学习方式——英语影子跟读，可以帮助学习者更好地理解并克服拖延所带来的负面情绪。
日常交流的5个重要短语
- It's time to buckle down - 该认真对待了。
- Make dinner first - 先做晚餐。
- Try again in the morning - 明天再试试。
- Handle the threat by avoiding it - 通过回避处理威胁。
- A high fear of failure - 对失败的强烈恐惧。
逐步影子跟读指南
为了帮助学习者有效克服拖延，提高英语发音和口语表达能力，以下是一些逐步影子跟读的建议：
- 选择合适的视频： 找到有关拖延、压力管理或时间管理的英语视频，最好是配有中文字幕的，以便提高理解能力。
- 反复观看： 在最初观看时，尽量理解大意，而不是纠结于每个单词。这将有助于你在后续的跟读中感到更加自信。
- 跟读练习： 尝试跟随视频内容，逐字重复。利用英语影子跟读的方法，模仿视频中的发音和语调，这样可以有效提高你的英语发音。
- 录音对比： 录下自己的声音，并与原视频进行比较，分析发音和语音的差异，从而进行针对性改进。
- 消除干扰： 在学习时，确保周围环境安静，尽量避免手机、社交媒体等干扰，通过专注学习来减少拖延的可能性。
通过以上的步骤，不仅能够提高你的口语能力，还能帮助你更好地理解并应对生活中各种压力，以积极的方式克服拖延，为未来的学习打下良好的基础。看YouTube学英语，让你在轻松的氛围中提高英语能力，同时也提升了你的学习兴趣。
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。