تدريب Shadowing: I quit scrolling for 7 days and it CHANGED my life ✨ a no scroll vlog - تعلم التحدث بالإنجليزية عبر الفيديو

اختر وضع التدريب

كل وضع يفتح غرفة تدريب بملء الشاشة.

578 جمل

إذا كانت الجمل قصيرة أو طويلة جدًا، انقر على Edit لتعديلها.

Hello everyone, so let me start off this video by saying your girl has a scrolling addiction

Look the first thing that I do

when I wake up in the morning I literally reach over I grab my phone

and I start scrolling when I'm walking around

New York City I'm scrolling when I'm on the train I'm scrolling on the couch in my bed in the bathroom.

I realized I'm always scrolling and I am not proud of it

Okay, it is a bad habit that i've been trying to break for the longest time recently

It's really been hitting me how much

it's affected me my attention span cooked my anxiety through the roof my self -esteem to the ground

Guys, honestly, especially the last few weeks like I was kind of going through it mentally.

I just wasn't in a good headspace

I was feeling like I was in a slump

I was kind of going through what felt like a depressive episode

and in my head

and in my soul in my spirit I knew I should be doing things that were gonna make me feel better.

But instead, you know what I did?

I scrolled for hours I don't even know my screen time.

We'll look at it together later

But I just know she was through the roof instead of constantly complaining about how much

I scroll I want to do something about it.

So today I woke up and I was like, you know what?

Let's do a little challenge.

Why not?

The girl decided to stop scrolling for seven days straight

And look as much as I want to be one of those girlies

that can live with a flip phone for the rest of my life

And never be on social media never scroll today's day and age

It's not really realistic to expect yourself to throw your whole phone away never look at it again

And also my career my job is literally online.

There's no way I can do that

And so instead of doing like no phone for a week I think no scrolling is a lot more realistic for me

And I kind of want to just like take my time back from these apps

that keep getting me addicted to scrolling and a lot of times

You're not even aware about it.

You just grab your phone and immediately you just start

So for the next seven days, we are gonna do a no scrolling challenge and start taking our time back.

Are you guys excited?

I'm excited, but I'm a little nervous.

Are you ready?

Yeah Okay, leo's ready too

Okay, so now we're getting to the part that i've been kind of dreading and it's checking my screen time

I've been so scared to check it because i'm not gonna lie these last two weeks.

I've been on a scrolling bender

Okay, like I barely left my apartment the last two weeks

and I barely hung out with people I was just on my phone

because I don't know I just was not in a good space mentally and I just wasn't feeling great.

I'm scared I'm scared to even check so really quickly.

I just need a judgment -free zone from all of you, please So, okay, so today's not an accurate representation.

I would say like probably yesterday and the week before is so

Oh my gosh.

Okay.

Oh my god.

I don't want to show you guys this.

Okay.

Okay So my daily average is five hours and three minutes I

Know I know it's a problem out of the five hours

and three minutes three hours and 25 minutes is spent on socials

and guys that's 27 % down from last week so

that means the week before that was 27 % more like wow

that was that's not okay so Instagram is one hours

and 29 minutes Netflix one hour and 10 minutes TikTok one hour

and two minutes but in total my social media use is three hours

and 25 minutes okay let's do the math on that okay

so three hours and 25 minutes a day of social media use that equals 23 hours and 55 minutes weekly.

That's 104 hours monthly.

And that's 1 ,247 hours and five minutes.

That's equal to 52 full 24 hour days out of the year.

Oh my goodness.

Wait, this is crazy.

So if I sleep on average eight hours a night and I spend 1 ,247 hours scrolling a year on social media,

that means I'm roughly spending 78 of my waking days scrolling.

78 days scrolling oh my no no no no no

this is not yeah

you know what though i just feel like i went through a whoo like a therapy session with you guys

i feel like a weight was lifted off my shoulders you know what they say in like aa

and stuff in order to stop an addiction you have to admit

that there's a problem in the first place

so this is me admitting this is me admitting to you guys i have a scrolling addiction

so now we have something to work on we're gonna start off with some movement for today

i'm gonna hit a quick workout at the gym and it's like such a nice day

So I'm gonna definitely go on a hot girl walk to the gym.

I'm not gonna lie I did scroll a little bit in the morning today, but here's your sign even if you already started your day scrolling

It doesn't mean that you can't end it not scrolling

So I'm also gonna bring my laptop and stuff so I could do some work while I'm out.

Let's get to the gym

If you're wondering I switched sweaters, I'm just very indecisive when it comes to sweaters sometimes

Okay guys got my work bag

one of my goals for this year was to get into running

and so i've been tracking my progress of my runs on my apple watch

and posting it on cove so i'm about to do

that do a quick little workout check -in you already know

and then here she is all saved by the way

that run felt like hell i'm not gonna lie i ran two miles

that felt like 10 okay let's finish the rest of this workout

so guys i'm in the middle of my set right now

and one thing i did not realize while working out

that i do a lot is in between my sets i will scroll on my phone a lot

and i didn't realize i did it

100

that much until now i'm working out without my phone and

101

because i can't scroll anymore i realized like to pass the time

102

and when I'm bored in the middle of my workout I'll like scroll

103

because now that I can't scroll I'm like wait why am I kind of bored in between my set

104

but also I'm noticing my workout is going by so much faster

105

because I'm not scrolling so yeah interesting thing that I didn't really realize.

106

Living my best life I need to chill though

107

and I'm also trying to lock in because I'm having too much fun girl.

108

I'll see you so nice to see you there.

109

So I don't know if you guys heard that conversation but

110

that was actually at a cafe that i usually go to

111

but i haven't been to in a minute

112

and i ran into one of my favorite people there his name's derek he works there

113

and he's just the best i've been going to him for like years now

114

and we're just catching up teaching yapping he's such a good vibe such a good energy

115

that's one thing i haven't been to this cafe in a

116

while because i've been trying different cafes around the city i've been exploring you know

117

but something about going to your local cafe

118

that they know who you are you get to talk to them ketchup like feels like such a neighborhood feel

119

and i love it

120

good morning

121

good morning it is currently day two we made

122

it i actually fell asleep a lot faster than i thought um probably

123

because i was not scrolling and distracting myself

124

but i will say my sleep quality honestly wasn't the best

125

because i don't know if you could hear this

126

but let me try to open the window for you i

127

woke up to construction noises at like 5 a .m and it took me a while to fall back asleep so just

128

New York City things you know but I know

129

if it wasn't for the construction I would have slept through the whole night

130

and slept great but you know it is what it is let's get this morning crust off my face

131

I tried to make a heart with my sunscreen but it kind of didn't really work out

132

Good morning, YouTube.

133

Good morning.

134

She's been a YouTuber's cat since she was born.

135

She's used to having a camera stuck in her face.

136

First things first, hydrate.

137

Ginger shots.

138

I'm not gonna lie, these wellness shots taste like booty.

139

Cheers.

140

Gotta do what you gotta do for the health.

141

Ooh, bone broth.

142

Huge fan of bone broth.

143

And then after I drink this, it's usually when I'll snack on my breakfast.

144

Okay, before your girl heads out, I wanted to show you the fit really quick.

145

So today I'm actually meeting with my girl Tanu

146

and we're going to go on a little hawk roll walk around Central Park.

147

We've been doing this almost every week.

148

It's like a nice excuse to see each other catch up every week.

149

And I feel like low key as adults, it's hard to make plans because, you know, everybody's busy.

150

Everybody's busy adulting, living their lives.

151

And so kind of just having this expectation, like every week we're going to go on a walk together.

152

And she also brings her dog, Maya, my niece.

153

And I love them both.

154

It just gives me something to look forward to every week and also make sure that we actually stay in touch

155

So yeah little hack if you're trying to be adulting the best way you can once a week plans with your friends

156

It doesn't have to be anything crazy.

157

Go on a walk go to a cafe together 30 minutes an hour spend time with each other

158

And that's kind of how you keep up the friendship.

159

But anyway, let me stop chatting.

160

It's currently 60 degrees out in new york

161

It's that fall cozy cuddle season weather.

162

And so I got this sweater from white fox super cute

163

And then I got my yoga pants.

164

These are from aritzia bag polen I'm gonna bring my ipad

165

so that I could also get some work done while I'm out.

166

Yeah, today's gonna be a day.

167

Let's go Hi Wait, this is so funny

168

She's dragging you over there.

169

She's like a horse you Good girl!

170

Oh, she gave my tea!

171

Oh, thank you!

172

Can I please do the passion mango smoothie?

173

Thank you!

174

So, I'm at this

175

Brazilian cafe called Tap.

176

I've been here before, I love it here because they have the best.

177

Oh my gosh, I'm gonna butcher this if I try to say it.

178

I'm gonna look it up.

179

Okay, this is how you say it.

180

Pão de queijo Pão de queijo

181

This is them.

182

I love these things.

183

When I went to Brazil, I had so many of these

184

Cheers You guys wanna know something I noticed while doing things like this,

185

eating out in New York The amount of times I've wanted to grab my phone to start scrolling

186

But now that I can't scroll, I've just been looking out,

187

admiring the environment, looking around me I'm definitely way more present of my surroundings so good

188

so guys I'm currently at paper source

189

and they have a bunch of cute little things like arts

190

and crafts stuff and I just like popped in why not

191

and I'm already leaving with some stuff

192

they have this like candle maker set where you can make your own candles

193

they have these DIY soap sets how cute so guys I got my little goodies from the paper source thing I got

194

Got some like little arts and crafts stuff that I could do at home instead of scrolling.

195

I'm currently on the Upper West Side.

196

It's so cute here.

197

It literally looks like a movie set.

198

You guys want to see?

199

It literally looks like a movie.

200

Let's head to the bookstore.

201

Your girl's here at the self -help and social science section.

202

Are we surprised?

203

This book, so good.

204

Changed my life.

205

okay

206

so at this point you're probably like okay i get

207

it scrolling is bad for me i shouldn't do it i'm gonna try

208

this little challenge of one week of not scrolling

209

but like what am i supposed to do am i supposed to like throw away my whole phone lock

210

it up in a box never open it

211

but look our phones are not gonna go anywhere

212

we live in 2026 like we live in an age where we technically need our phones

213

so it actually shouldn't be how do i never use my phone

214

it's actually how do i use my phone to support the life

215

that i actually want and actually feel good about my life and feel motivation.

216

And so during my no scrolling challenge, Cove has literally become my little safe space on my phone for just that.

217

So those of you who don't already know about Cove, think of her as like your all in one bestie.

218

It's your journal to brain dump your thoughts, a place where you can upload photos and videos from your day.

219

You can create coves for different parts of your life that you want to focus on.

220

Like for example, I have a journaling

221

Cove where I journal in it and just like brain dump everything that I'm feeling.

222

Literally just like rant to myself every day.

223

I have a cat's

224

Cove where I save all my photos and videos of my cats.

225

I literally take a million pictures

226

and videos of them every day i showed this before

227

but i have my outfits inspo one where i'm trying to elevate my style

228

so i save a bunch of my outfit inspiration pictures

229

i have a workouts one a runs one where i track my runs

230

because i'm trying to be in my running era

231

and a romanticized life one where i just like romanticize little moments of my day like look how cute

232

this is me at the library doing work on my hot girl walks doing work at night having

233

this romanticized life cove has helped me romanticize random moments from my day but without having to post it on social media.

234

Cove is literally where you can curate your entire life instead of consuming everyone else's.

235

So if you're currently doing this challenge with me, use Cove as your little life diary for the week.

236

And every time you want to scroll, put something in Cove that helps you focus on your life instead.

237

Good morning guys.

238

So welcome to day three of the no scrolling challenge.

239

I'm currently here with Ms. Pika.

240

She is sitting on my lap right now.

241

And I just finished doing my daily bible study

242

and journaling on cove journaling reading my bible every morning has changed my life

243

so i'm trying to put all the girlies on

244

but yeah beginning of 2026 i made it a goal of mine to get closer with god

245

and develop a more closer relationship with him part of

246

that was reading my bible

247

and i'm not gonna lie there's sometimes where i read the bible

248

and i'm like is this even english i do not understand

249

and sometimes it feels like hard to be consistent with

250

but i'm telling you ever since i started documenting all my bible studies on cove

251

i have never been this consistent like can we just take a moment look at

252

that and so basically what i do is i just read one chapter of my bible

253

and then to do kind of like a check -in

254

and make sure that i'm consistent with it i take a photo of the chapter

255

that i just read and things i highlighted in it this was today's for example

256

and that's why cove is that girl

257

because you could take photos of it the more aesthetically pleasing

258

it looks the more consistent you're gonna be at least that's what it is for me

259

and then after i do my bible study i will journal

260

there's no perfect method of journaling literally what I do is I brain dump all of my thoughts,

261

anything I'm overthinking, anything I'm stressed about, I will literally journal.

262

Like over here is my journaling cove.

263

I'll always start my journal entries actually with dear heavenly father because I used to do like dear diary, but whatever works for you,

264

that's just what works for me.

265

But you could say dear diary.

266

You could say dear your name, like yourself, dear Lena.

267

If you want to be talking to yourself, it's just the best journaling is truly one of the best practices that you could do.

268

Studies show that it helps your mental health.

269

It helps you feel better throughout the day.

270

It's such a nice way to check in with yourself

271

and take care of yourself in such a small

272

but meaningful way before your whole day starts and everyone and their mom wants something from you.

273

And so yeah, those are the two things that I always try to do every morning.

274

I actually had a later start to my morning that I usually do because I had therapy this morning.

275

And also my kitchen was a mess, so I had to deep clean my kitchen.

276

But yeah, I also wanted to give you guys some updates on how I'm feeling

277

because it is officially day three of the no scrolling challenge let me tell you it is only day three

278

and i already feel like it is night

279

and day how much better i feel i have

280

so much more energy in the morning before i think

281

when i was scrolling i didn't realize how much of a toll it took on me

282

and my energy and i'm also realizing how much more free time

283

that i have because i'm not scrolling like in the mornings i have

284

so much more time i realized

285

so i've been taking my time with making my coffee journaling

286

and praying and all this stuff and a weird thing

287

that i realized since doing no scrolling is you might think

288

that you're scrolling just for five minutes

289

but five minutes quickly quickly turns into an hour two hours

290

and all of a sudden you look up and your day's already over

291

so now that i'm not scrolling i realize how much free time i actually have

292

and also how much more mental space i have to do the things

293

that i need to do i honestly thought i would be suffering a lot more

294

but i'm already feeling the good effects of not scrolling

295

and it is only day three

296

so i'm excited to see tomorrow the day after how much better i feel hello everybody

297

so i was editing literally all day today.

298

I've been locked up, cooped up in my apartment all day.

299

So I thought it'd be nice to go outside and go on a little hopper walk.

300

And you know, normally when I have free time after I'm done doing work, I scroll.

301

So I thought it'd be fun to bust open one of the books that I bought yesterday, go on a walk, find a park bench,

302

sit, read, romanticize my life, which by the way, I completely forgot to show you guys the things that I got yesterday.

303

So first things first, I didn't just get books.

304

I also got activities to do because I'm not scrolling and I have more free time.

305

So first for the books, you guys already know I love the self -help genre.

306

This is the courage to be disliked.

307

I'm always trying to upgrade my mindset and also I'm a retired people pleaser.

308

Any books about not caring about what other people think, I'm always about it.

309

And I saw the back of this book and it said reading this book could change your life.

310

And I was like, I'm doing a no scrolling challenge.

311

I'm trying to change my life.

312

So this sounded perfect to me.

313

The next one is very fitting for this video.

314

It's called Dopamine Nation by Anna Lemk.

315

Basically, it's talking about how today's day

316

and age we are living in an unprecedented time of super

317

high reward high dopamine stimulation drugs food news gambling shopping gaming texting tick tocking youtubing tweeting

318

it's actually a book by a psychiatrist who talks about how we are not wired for

319

that type of consumption and we can just upgrade

320

and transform our lives so this is like very fitting for this video very excited about

321

that and then this last one is a fun one okay so

322

This is called why men love from doormat to dream girl, a woman's guide to holding her own in a relationship.

323

So like fun fact, if you didn't know your girl is single, I'm single.

324

I've been single for this past year, 2026, which is a huge change because before that I was in a long -term relationship for five years,

325

my entire twenties.

326

So to come from that to like where I'm at now, where I'm starting to date, talk to different people, see what's up.

327

It's, it's a lot, it's a lot to learn, I realized and

328

so I thought it'd be nice to have a little guide about how to date better

329

and I actually had heard of this book before

330

and I realized in reading this that I had listened to the audiobook before

331

but this was years ago this can be a good one okay now for the fun stuff

332

so the first thing I got there's a whole backstory to this okay

333

so guys my therapist after like a full hour of me just trauma dumping

334

she asked me she's like Lena what do you like to

335

do like what do you like to do for fun

336

and I just looked at her

337

and I just stared at her blank like what do you

338

mean for fun what do you what do you mean

339

i'm in survival mode right now i'm not thinking about fun

340

but basically she told me

341

that you know we all have like an inner child in us

342

and if you remember any of the things

343

that you used to love as a child and i looked at her

344

and i was like i'm gonna be honest my childhood was very traumatic

345

and honestly my childhood is a blur but

346

when i really thought about it one of the things

347

that i really loved to do as a kid was collect stickers like i loved stickers

348

i had this drawer of just like packed with stickers i wouldn't even use them I would just save them

349

but something about stickers I loved them and so she was like you should get a sticker book and As an adult,

350

you know, it's nice to look back on the things

351

that you used to love as a kid and kind of heal your inner child

352

That way, you know treat her a little bit.

353

So that is why I got this right here 500 stickers of new york city.

354

You guys want to know what's so funny when I brought this home the other day

355

My brother he saw this and he's like, is that for gia?

356

Gia is my niece.

357

She's my three -year -old niece

358

My brother's like, is that for gia?

359

And I was like, no, this is mine

360

this is a page i did so far look at that

361

and it was so much fun for like no reason

362

when i was a kid i didn't get stickers

363

that often that's why i collected them and i would savor them

364

and i would never use them so now as an adult

365

that i got to pay for this

366

and you know now i'm actually using the stickers it was like such a it felt luxurious you know

367

but yeah this i thought it'd be cute

368

because this is like a new york one it has like all these different it.

369

New York vibes.

370

So yeah, this is like a cute little hobby for me to do instead of scrolling.

371

Ooh, I got this kit to make your own like cards.

372

I'm always buying cards at the store.

373

And so when I saw this, I was like, you know what?

374

I would love to make it more personal and handwritten.

375

And it's perfect because I have a friend's birthday that's coming up literally this weekend.

376

Okay, I got these like letters.

377

I don't know.

378

They were two bucks and like I was like, why not?

379

Here is this mini coloring kit.

380

So this is like the image in the back and basically you just color it.

381

I cannot tell you the last time I colored.

382

So I thought this would be really fun too.

383

So yeah, these are all my goodies.

384

The sun is going to set soon, so let's head out.

385

hello everybody i feel great guys like i have never slept better i know i didn't vlog it

386

but i had a full day i had a full work day hit a workout

387

this morning like my energy has been through the roof

388

but i thought it'd be nice to actually hit the new york public library

389

because i've been wanting to go for the longest time

390

but yeah the library is very iconic to do work

391

because it's super beautiful

392

so i'm trying to see what it's about it's only like 20 minutes from me

393

and haven't checked it out yet so we're finally doing the things

394

that i said i was gonna do but never did

395

guys i just made it to the new republic library this place is nice like girl it's

396

so nice i'm like why have i not been here yet okay so this is where we're trying to go

397

It's giving like

398

Harry Potter So I finished doing some work at the library

399

And now I'm actually headed to grab some dinner

400

Let's go grab some sushi

401

Thank you Guys look who's here

402

Look what he just ordered.

403

He got a udon.

404

Wow.

405

That looks insane

406

Very good

407

Since we're doing a no scrolling week challenge I wanted to put my brother on the spot

408

and see what his screen time's like

409

What's your time usage for each social media app?

410

yesterday my screen time is five hours tiktok then safari then youtube

411

and chrome and the reason why safari and chrome are up there is

412

because i'm always looking stuff up i don't know

413

if i'm the only one five

414

and a half hours instagram is only four minutes wow his

415

is really not bad like you guys saw mine mine was

416

at least his socials is like his social scrolling is less

417

than his work he's using his phone for work most of the time i'm putting it out i'm proud okay

418

but we need to work on your scrolling on tiktok okay yeah an hour a day

419

that's seven hours a week

420

and yeah there's a lot you can do at a time comment down below good job jude

421

i thought this jacket was super cute until i saw the price bruh it's not

422

that cute so i currently have my outfits inspo cove pulled up

423

so i can figure out what base pieces

424

that i need for fall okay she's cute should we try her on oh my god way cute

425

i love her should i get the brown or the gray

426

hello everybody

427

so guess what we're about to do we're gonna do my sticker book as you guys know

428

I got this sticker book for my no scroll week because I realized that when i'm not scrolling on my phone

429

I actually have so much free time.

430

So with that free time, I got some like arts and crafts type of stuff I got a sticker book

431

because I love stickers I love stickers since I was a kid and I also got this mini coloring kit

432

You might think this is childish, but for me i'm like having fun with my inner child again

433

It's so funny because with not scrolling I'm like reverting back to the things

434

that I used to like as a kid stickers and coloring and this specific sticker book

435

It's special because it is like a New York City one and obviously we're in New York.

436

So I'm like actually so excited low -key

437

This sticker book is like a luxury to me because as a kid I used to collect stickers

438

But the thing is I would never actually use the stickers I would just collect them

439

because it felt like such a waste.

440

So I don't know something about using stickers for me

441

It feels like a luxury I agree.

442

this is luxury peak living

443

okay i made myself a little sparkling drink

444

while i do my sticker book

445

because why not romanticize it you know cheers

446

i'm about to play some music too this is peak adulting this is peak adulting i don't know about you

447

but this is the vibe

448

Okay, here is my finished product.

449

It looks a little chaotic, but it makes sense to me.

450

So this page is Central Park.

451

If you guys could see the vibe.

452

This is very much

453

Central Park vibes.

454

It's so funny because we went to Central Park with my friend.

455

And so like, this is exactly what it looks like.

456

How cute.

457

They even had stickers of the pigeons.

458

It's so cute.

459

And then here is the New York Public Library, which we also went to.

460

This was so fun.

461

I know it looks a little crazy, but it's about the fun.

462

It's not about how good it looks.

463

Hello, vlog.

464

Hello.

465

Hello.

466

So it is officially one week of the no scrolling challenge.

467

We made it.

468

We're here.

469

So to celebrate, I thought it'd be fun for us to bake some brownies together, but healthy brownies.

470

It's sweet potato brownies to celebrate our one week mark of no scrolling.

471

And also I'm quite literally the most free woman in New York city right now because I'm still not scrolling.

472

What to do with the extra time we have?

473

Make dessert.

474

Let's get to baking. so

475

so i'm officially posting my last coat entry of the no scrolling challenge week

476

i just took this cute little photo of my brownie the candle just romanticizing my life a little bit

477

so cute here she is this entire week honestly having cove has been like

478

so nice because i could see exactly what i did this past week of just no scrolling

479

and like wow

480

and just like look having all my memories saved from the past week of not scrolling

481

this is like the physical embodiment of filling your cup shall we try the brownie cheers

482

what an amazing way to end this no scrolling week with a healthy brownie candle lit chilling with you guys

483

and my cats looking at this beautiful view of new york city at night guys

484

it's actually crazy how this week has flown by i genuinely thought

485

that not scrolling for this week it would have felt like torture

486

and in the beginning i'm not gonna lie it wasn't that easy

487

and there were times i was like literally like a crazy person

488

i was like itching myself like i'm wanting to scroll it was

489

so bad to the point where i literally had to charge

490

my phone on the complete opposite side of my room just

491

so i wouldn't be tempted to grab it and scroll

492

but yeah since it is the final day of our no scrolling challenge i thought

493

that we could take a look at my screen time

494

shall we see wow guys guys my daily average is now two hours

495

and 41 minutes that's 55 % down from last week.

496

55 %.

497

That's crazy.

498

And you guys wanna see the apps that I've been using in this no scrolling challenge?

499

Not a single social media on site.

500

Messages, because I always text throughout the day and I'm always texting my manager.

501

And for work, obviously, ChatGPT I also use for work.

502

Co, so that I can actually focus on my life and not be scrolling through social media.

503

And saving my memories, journaling.

504

Wait, guys, I actually love this.

505

I'm so happy with this.

506

I'm genuinely so happy.

507

I did this challenge because it has genuinely changed my life.

508

Like I literally wrote down a list of some things that I noticed.

509

I have so much more energy when I wake up

510

and throughout the day before I would always feel an afternoon crash where I'm like, Oh, I need to take a nap.

511

I'm tired.

512

I need another cup of coffee.

513

I don't have any of that anymore because I'm not scrolling.

514

My sleep quality this entire week has been so much better.

515

I sleep so much better.

516

I fall asleep faster.

517

I also wake up feeling way more refreshed.

518

Third, I have way less anxiety and comparison.

519

Like it's kind of crazy throughout the day i would get waves of anxiety i would spiral

520

and so by not scrolling i realized i have

521

so much less noise in my head

522

and like overthinking patterns where i feel like more grounded

523

and in my day -to -day i like compare myself less

524

because i'm not seeing everybody's life constantly and i'm just living

525

and experiencing my own documenting my own on cove

526

i don't get these crazy comparisons anymore where i feel like my life is not enough

527

or i'm not enough i feel more confident, obviously.

528

I get things done more efficiently.

529

Like it is crazy how much faster I get my work done, how much faster I get editing done,

530

how much faster I am replying to emails.

531

Like I just feel like my brain is clearer.

532

I'm working better.

533

My quality of work is better.

534

I also don't feel behind in life anymore.

535

I would feel like I was never.. doing enough.

536

In not scrolling, I feel like I have more control over my thoughts.

537

I didn't realize how much scrolling subconsciously makes me feel like I'm wasting time.

538

Like I actually feel really guilty about it and it doesn't make me feel good, you know?

539

And it's so crazy because like, even though you know, it doesn't make you feel good, it's so addictive that you do it anyway.

540

And one of the most surprising things is that I actually found things that I enjoy.

541

Like I enjoy going to the library.

542

Like I forgot how much I used to love going to the library as a kid.

543

I really fell out of love with reading, especially like in high school, college, because you were forced to read these, I'm sorry, very boring books.

544

But now that I'm finding books that I love and genuinely am interested in, I love reading.

545

I love going to the library.

546

I love just spending time, being present, enjoying myself, going on solo dates, journaling, capturing all these memories on Cove,

547

being able to document my own life and focus on my own life, which is what social media should be.

548

Because of this challenge, I want to continue this no scrolling thing.

549

Like this has genuinely changed my life.

550

You know, it's not realistic to not have your phone.

551

Like we all use these things.

552

We all need them

553

but it's really not the phone itself that's the problem it's the social media apps

554

that make it so addictive to be scrolling

555

and scrolling your life away i know

556

that i'm not perfect i know i'm gonna have times where i will be scrolling on this thing

557

but this challenge has made me realize how good i can feel without it

558

and that i can survive without it and also thrive without it knowing

559

and trusting myself that

560

if i do end up scrolling i will remind myself how good it feels to not scroll

561

and the next day i'll wake up

562

and push myself to not scroll again it's about just changing your mindset

563

and just trying to limit as much as you can

564

when you are on your phone to use it for things

565

that genuinely make you feel good connecting with your loved ones

566

your friends saving your memories taking photos videos journaling posting on code

567

i'm excited to be building more self -trust with myself with my device

568

and i'm honestly going to continue trying this no scrolling streak

569

that i have going on and just like see how long it goes why not

570

and if you're watching this right now here's your sign to join me on this challenge whether it's one week

571

Or if you want to just try one day two days just try it and see how you feel

572

But yeah, I really hope you guys enjoyed this video

573

If you actually watched the end of this video comment down below this emoji

574

So I know that you're a real one make sure you follow me on instagram

575

and tiktok I post pretty much daily on there

576

Yeah, I love you guys so so much and I hope to catch you in my next video.

577

Bye

578

I'm going to find out

تنزيل التطبيق

كل ما تحتاجه للتحدث بطلاقة

تقييم النطق بالذكاء الاصطناعيتقييم كل جملة

تدريب IPAأتقن كل صوت

المفرداتابنِ رصيدك من الكلمات

لعبة المفرداتتعلّم أثناء اللعب

امسح رمز QR

Download on theApp Store Get it onGoogle Play

نفس القناة

How to Enter Your Confidence Era ✨ Stop Caring What They Think & Know Your Worth

Daily ConversationUniversity StudentsWorking Adults

living alone in NYC: perfect summer day, rooftop vibes, reorganizing my apartment, & city night out!

Daily ConversationWorking Adults

How to Lock In for the Rest of 2026 & Actually Change Your Life

Business EnglishUniversity StudentsWorking Adults

11 healthy habits you NEED to EXIT YOUR LAZY ERA 🌱: how to get your life together & be productive!

Business EnglishUniversity StudentsWorking Adults

How to Enter Your Independent Girl Era ✨ Become the Girl Who Needs Nobody

Business EnglishUniversity StudentsWorking Adults

get back into routine with me 🌱 6am morning routine, work day in my life, and workout with me!

Travel EnglishTeensDaily Conversation

11 healthy habits you NEED in your morning routine⛅️: how to change your life & be productive!

Business EnglishDaily ConversationUniversity Students

How to Enter Your Unbothered Era: Stop Over-Explaining and Let Them Lose You

Business EnglishDaily ConversationUniversity Students

Why Feeling Lonely Means Your Life Is About to Level Up

University Students

11 HIGH MAINTENANCE habits to be LOW MAINTENANCE 🌱 | how to wake up hot and glow up effortlessly

Business EnglishUniversity StudentsWorking Adults

THE GREAT LOCK IN | how to transform your life & become unrecognizable before 2026 ends ✨

Daily ConversationWorking Adults

How to Get Your Spark Back After a Slump and Become the Best Version of Yourself ✨

Business EnglishUniversity StudentsWorking Adults

How to Detach, Stop Overthinking, and Level Up Your Life

Business EnglishUniversity StudentsWorking Adults

your phone is ruining your life - here’s how to take it back.

Daily Conversation

how to ACTUALLY live your best life in 2026 ✨ | exit your bored, lazy girl era for good

TeensDaily Conversation

how to exit your LAZY GIRL ERA: how to be productive & motivated, disciplined, & radiate confidence

Daily ConversationWorking Adults

How to Enter Your Level Up Era: Stop Chasing, Go Ghost, and Focus on You ✨

Business EnglishUniversity StudentsWorking Adults

FOR YOU

فيديو موصى به

141 جمل

I Tried to Unrot My Brain in a Week

TeensDaily Conversation

396 جمل

fall days in my life: shopping, trying to be a morning person, crafts, ipad planning & legos📱✨🍁

TeensDaily Conversation

23 جمل

Doomscrolling – Why Do We Love Bad News Before Bed? #english #everydayenglishtalk #dailyenglish

TeensDaily ConversationHigh School Students

179 جمل

If I can do it, you can too! ✨ #introvert #nofriends #peacefullife #recoveryjourney

Business EnglishTeensDaily Conversation

561 جمل

How to Stop Scrolling, Overcome Procrastination & Build Self-Discipline

TeensDaily ConversationUniversity Students

192 جمل

The Ultimate Guide to Being "THAT Girl"

TeensDaily ConversationHigh School Students

561 جمل

GRWM & LET’S CHAT !! | Makeup routine, skincare, hair care, life updates, relationships, traveling

TeensDaily Conversation

المفردات وملاحظات التحدث لهذا الدرس

هذا الدرس في المحادثة مبني على الفيديو “I quit scrolling for 7 days and it CHANGED my life ✨ a no scroll vlog”. يحتوي هذا الفيديو على 577 جملة و6374 كلمة للتدرب على الترديد. مدة الكلام 32:14. يتكلم المتحدث بسرعة، نحو 198 كلمة في الدقيقة، لذا ستسمع كثيرًا من وصل الكلمات واختزال الأصوات. 82% من الكلمات ضمن أكثر 3,000 كلمة شيوعًا في الإنجليزية، ويُستحسن مراجعة الباقي قبل البدء.

أهم المفردات في هذا الفيديو

15 كلمة من الفيديو تستحق التعلّم، مع النطق والمعنى:

الكلمة	النطق	المعنى
scroll اسم	/skɹoʊl/	طُومَار
sticker اسم	/ˈstɪkə/	مُلْصَق
consistent صفة	/kənˈsɪs.tənt/	مُتَّسِق
candle اسم	/ˈkæn.dəl/	شَمْعَة, قِنْدِيل
anxiety اسم	/æŋˈzaɪ.əti/	قَلَق
inspiration اسم	/ˌɪn.spɪˈɹeɪ.ʃən/	إِلْهَام, وَحْي
collect فعل	/ˈkɑlɪkt/	جَمَعَ
asleep صفة	/əˈsliːp/	نَائِم
luxury اسم	/ˈlʌk.ʃə.ɹi/	رَفَاهِيَّة, تَرَف
outfit اسم	/ˈaʊtfɪt/	زِيّ
addiction اسم	/əˈdɪkˌʃən/	إِدْمَان
diary اسم	/ˈdaɪ.ə.ɹi/	دَفْتَرُ يَوْمِيّاتٍ, يَوْمِيَّات
bore فعل	/boɹ/	أَمَلَّ
niece اسم	/nis/	بِنْتُ أَخٍ, بِنْتُ أُخْتٍ
sweater اسم	/ˈswɛtɚ/	سْوِيتَر

الأفعال المركبة التي ستسمعها

الكلمة	النطق	المعنى
wake up فعل	/ˌweɪk ˈʌp/	صَحَا, اِسْتَيْقَظَ
come up فعل		طَلَعَ
look around فعل		تَلَفَّتَ
look out فعل		حا َسـِب
throw away فعل		طَرَحَ

جمل تستحق التكرار

جمل قصيرة وكاملة من الفيديو يمكنك استخدامها في الحديث اليومي:

Can I please do the passion mango smoothie?
You guys want to see?
My brother he saw this and he's like, is that for gia?
My brother's like, is that for gia?
What's your time usage for each social media app?

القواعد في هذا الفيديو

أكثر التراكيب التي يستخدمها المتحدث، مع العبارات نفسها من الفيديو:

التركيب	في الفيديو
المضارع التام المستمر have/has been + -ing — حدث بدأ سابقًا وما زال مستمرًا	i've been trying · It's really been hitting · i've been tracking
“used to” used to + فعل — عادة أو حالة في الماضي لم تعد قائمة	used to do · used to love
المضارع التام have/has + اسم المفعول — حدث ماضٍ ما زال له أثر الآن	i've been · haven't been · She's been
المبني للمجهول be + اسم المفعول — التركيز على ما يحدث لا على من يفعله	is spent · was lifted · is let

نطق يحتاج إلى انتباه

يستخدم المتحدث 225 من الصيغ المختصرة، مثل I'm, gonna, I've. انطقها بصيغتها القصيرة كما تسمعها.

أصوات “th”: mathematics /mæθ(.ə)ˈmæt.ɪks/, therapist /ˈθɛɹəpɪst/, thrive /θɹajv/, broth /bɹɔθ/
أصوات “sh” و“zh”: inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, luxury /ˈlʌk.ʃə.ɹi/, addiction /əˈdɪkˌʃən/, gosh /ɡɑːʃ/, passion /ˈpæʃən/
الكلمات الطويلة — انتبه لموضع النبر: genuinely /ˈd͡ʒɛn.ju.ɪn.li/, anxiety /æŋˈzaɪ.əti/, inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, representation /ˌɹɛp.ɹə.zɛnˈteɪ.ʃən/, motivation /ˈmoʊ.tə.veɪ.ʃən/

أصوات يجدها متحدثو العربية صعبة:

/p/ — ليس /b/: انطقه مع نفخة هواء: inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, asleep /əˈsliːp/, dump /dʌmp/, upgrade /əpˈɡɹeɪd/, pants /pænts/
/v/ — ليس /f/: مع اهتزاز الأوتار الصوتية: cove /koʊv/, vibe /vaɪb/, addictive /əˈdɪktɪv/, survival /sɚˈvaɪ.vəl/, motivation /ˈmoʊ.tə.veɪ.ʃən/
تتابع الصوامت — لا تضف حركة بينها: scroll /skɹoʊl/, sticker /ˈstɪkə/, consistent /kənˈsɪs.tənt/, inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, collect /ˈkɑlɪkt/

كيف تتدرب بهذا الفيديو

استمع إلى الفيديو كاملًا مرة واحدة دون أن تتكلم، ودوّن الكلمات التي لا تعرفها.
ابدأ بسرعة 0.75×، وردّد جملة جملة، ثم عُد إلى السرعة العادية عندما يصبح الأمر سهلًا.
سجّل صوتك وقارنه بالأصل، مع الانتباه إلى كلمات مثل scroll, sticker, consistent.

ما هي تقنية التظليل الصوتي؟

التظليل الصوتي (Shadowing) تقنية تعلم لغة مدعومة علمياً، طُورت أصلاً لتدريب المترجمين الفوريين المحترفين. الطريقة بسيطة لكنها قوية: تستمع لصوت إنجليزي أصلي وتكرره فوراً بصوت عالٍ — كظل يتبع المتحدث بتأخير 1-2 ثانية. تُظهر الأبحاث تحسناً كبيراً في دقة النطق والتنغيم والإيقاع وربط الأصوات والاستماع والطلاقة.

تقنية الشادوينغ: اقرأ الدليل الكامل خطوة بخطوة →

تدريب Shadowing: I quit scrolling for 7 days and it CHANGED my life ✨ a no scroll vlog - تعلم التحدث بالإنجليزية عبر الفيديو

اختر وضع التدريب

تنزيل التطبيق

How to Enter Your Confidence Era ✨ Stop Caring What They Think & Know Your Worth

living alone in NYC: perfect summer day, rooftop vibes, reorganizing my apartment, & city night out!

How to Lock In for the Rest of 2026 & Actually Change Your Life

11 healthy habits you NEED to EXIT YOUR LAZY ERA 🌱: how to get your life together & be productive!

How to Enter Your Independent Girl Era ✨ Become the Girl Who Needs Nobody

get back into routine with me 🌱 6am morning routine, work day in my life, and workout with me!

11 healthy habits you NEED in your morning routine⛅️: how to change your life & be productive!

How to Enter Your Unbothered Era: Stop Over-Explaining and Let Them Lose You

Why Feeling Lonely Means Your Life Is About to Level Up

11 HIGH MAINTENANCE habits to be LOW MAINTENANCE 🌱 | how to wake up hot and glow up effortlessly

THE GREAT LOCK IN | how to transform your life & become unrecognizable before 2026 ends ✨

How to Get Your Spark Back After a Slump and Become the Best Version of Yourself ✨

How to Detach, Stop Overthinking, and Level Up Your Life

your phone is ruining your life - here’s how to take it back.

how to ACTUALLY live your best life in 2026 ✨ | exit your bored, lazy girl era for good

how to exit your LAZY GIRL ERA: how to be productive & motivated, disciplined, & radiate confidence

How to Enter Your Level Up Era: Stop Chasing, Go Ghost, and Focus on You ✨

I Tried to Unrot My Brain in a Week

I'm moving to london !!

Social Media And Self-Image

fall days in my life: shopping, trying to be a morning person, crafts, ipad planning & legos📱✨🍁

Doomscrolling – Why Do We Love Bad News Before Bed? #english #everydayenglishtalk #dailyenglish

no scroll sunday: a reset day in my life

What to do instead of scrolling

i deleted social media to fix my attention span.

If I can do it, you can too! ✨ #introvert #nofriends #peacefullife #recoveryjourney

How to Stop Scrolling, Overcome Procrastination & Build Self-Discipline

The Ultimate Guide to Being "THAT Girl"

GRWM & LET’S CHAT !! | Makeup routine, skincare, hair care, life updates, relationships, traveling

المفردات وملاحظات التحدث لهذا الدرس

أهم المفردات في هذا الفيديو

الأفعال المركبة التي ستسمعها

جمل تستحق التكرار

القواعد في هذا الفيديو

نطق يحتاج إلى انتباه

كيف تتدرب بهذا الفيديو

ما هي تقنية التظليل الصوتي؟