تدريب Shadowing: This Is How I Reduced My Screen Time (I Made a Dopamine Menu) - تعلم التحدث بالإنجليزية مع YouTube

Hi, I'm Valerie and I spend an embarrassing amount of time on my phone.

⏸ متوقف مؤقتاً

السرعة:

178 جمل

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

Hi, I'm Valerie and I spend an embarrassing amount of time on my phone.

I have a feeling if you're watching this,

you are probably also completely and incredibly self-aware that you have a screen time problem too.

But it's okay.

We are certainly not alone.

The average American spends about five hours a day on their phone every single day,

which is 35 hours a week.

Absolutely crazy.

I am basically working a full-time job for my phone and it's not even paying me.

Guys.

After this humbling realization

that i'm on my phone for 35 hours a week I decided to do something about it

So i'm gonna make a list because in the moment

when i'm bored or tired

or just on autopilot My brain just goes completely blank I

genuinely can't think of what to do besides reach for this

We're going to intentionally write down what we can do instead

of being on our phone I wrote down five things on

my list since five felt doable I chose things I actually enjoy

that I somehow keep forgetting that I enjoy First is coloring.

I used to draw so much when I was younger However,

I literally haven't picked up a pencil in like eight years Honestly,

what actually got me back into it is a little silly I got really into smiskies,

which sounds random They're so cute

and I want all of them The problem is they're not cheap

and I cannot justify spending that much on these tiny little guys

So I decided to just draw one and color it in myself It kind of scratched the same exact itch,

but I made it and then I made another one Second cook a full proper meal

because my current situation is Instant ramen

or what I can only describe as a girl dinner of a few chicken nuggets and gummies,

which is acceptable, but probably not the most sustainable or healthy.

I was inspired to make Gildan the other day from scratch,

and it was so freaking good.

I ended up making it another three times afterwards.

Third, journaling.

It has genuinely helped me a lot throughout my life,

and I just kind of dropped it.

I just want to reach for it before I reach for my phone,

even if it's just once a day.

Fourth, go on a walk outside with fresh air,

maybe even no headphones, and I live really close to the beach,

which is such a privilege,

and I am not using it because I barely go,

and that feels like something I should fix.

Fifth is explore a new neighborhood,

and even though I'm excited to just check out a local cafe,

browse cute shops, walk around with no agenda really,

it scares me a little.

Just showing up somewhere I don't know with no real plan,

but I think that's kind of the point.

All things I somehow completely forget I love the second I'm on my couch with my phone in my hand.

Guys, it's 11 p.m and it is one of those times where I really want to go on my phone

Except we're not gonna do that instead.

We're gonna consult the list However,

this list Is not giving me very much Dopamine which means only one thing

We're gonna make a dopamine menu and we're gonna make it cute

and wonderful to look at because otherwise I'm not gonna look at it,

let alone use it So we're going to design this all out on canva

and I know it's ironic

that i'm using screens I'm literally using two screens on my monitor to make this

but down the line I'm hoping

that this will help with being on my phone less 11 p.m Is kind of this danger zone

when I disappear into my phone for two hours fall asleep

And then before i've even fully opened my eyes the next

morning i'm back on it again for most americans Their phone is the last thing they see at night

and the first thing they see in the morning

So i'm creating this do with me menu because

when I have the urge to scroll i'll whip this out instead A dopamine menu was this term

that I noticed floating around since last year.

It's basically a personalized list of activities that you can do in the moment instead of scrolling on your phone.

When I looked at my little list,

I realized five things is a start,

but it isn't quite enough because some days I have lots of energy and some days I have absolutely none,

so the list needed levels.

Instead of scrolling, I opened my laptop and started designing my dopamine menu with a cafe theme.

Sips for when you have 5 to 15 minutes,

full spread for when you have more than 45 minutes,

when you actually have time and energy to invest in yourself.

Pastries because not everything in life is fun Sometimes you have to do things you don't really want to do

But you can make them nicer A cute drink,

a candle, changing your scenery They're all the things

that make the necessary stuff a little more enjoyable Desserts are

your intentional treats Watching a movie you've been saving an actual dessert The difference between dessert and scrolling is intention And specials,

these are the big ones The irregular ones like a concert,

a beach day, exploring somewhere new Things that don't happen every week

but that you actually want to show up for There's something for every mood,

every energy level every version of me

that reaches for her phone out of habit

and every time i want to scroll this is what i'm reaching for instead the real problem isn't just

that we're on our phones a lot it's that scrolling has replaced

so many other things like going outside doodling

and drawing for fun exploring different hobbies just hanging out with

friends sitting with their own thoughts crazy i know without immediately

reaching for something to distract us from said thoughts it became just

so much easier to reach for our phones every time you scroll your brain gets a little hit of dopamine instantly,

and these apps are literally designed to keep you on them for as long as possible.

And when you finally get home after a full day of being on,

being productive, being a functioning human being,

sometimes the only thing your brain feels like it has the capacity for is literally nothing.

100

Just laying there and not thinking.

101

It may look lazy from the outside,

102

but that's your nervous system seeking rest.

103

And the problem is scrolling isn't actually true rest it just

104

feels like it in the moment scrolling keeps your brain in this sort of low-grade state of stimulation

105

so your stress response stays slightly elevated which means you're not actually recovering

106

but just idling real rest the kind

107

that actually fills you up tends to involve doing something light

108

and creative something

109

that puts you back in your body like a walk making something with your hands stuff

110

that sounds more tiring than scrolling but leaves you feeling more refreshed

111

and like yourself afterward so it's not just about using our phones less it's about replacing

112

that time with things that actually mean something to us

113

because our time is kind of everything what do you think y'all? it took me quite some time

114

and effort but i appreciate looking at this

115

so i think it was worth all the time invested into

116

it even though i'm afraid i won't ever look at it again

117

but the process of making this was very enjoyable for me this brings me

118

so much dopamine i was gonna say bring you so much joy

119

but then it's a dopamine cafe menu so I finished my dopamine menu.

120

It took so freaking long This took me an absurd amount of time,

121

but I am very happy with how it turned out

122

Despite it probably taking me six to eight hours I don't know why I didn't just decide to print it.

123

Let me just walk you through it.

124

Shall I?

125

Yes, okay, so there's a lot on here

126

and that's exactly the beauty of the dopamine cafe

127

because you can use your free will to choose whatever option at any given moment.

128

Sips, I've been making my own drinks at home.

129

Matcha with an Earl Grey syrup that is homemade and with a cold foam on top.

130

Does it taste exactly like the cafe version?

131

Not quite, but it's getting there.

132

Honestly, the ritual of making it is so satisfying.

133

Full spread, one of them is sitting down for a proper reading sesh.

134

This has honestly become one of my favorite ways to spend time off my foam.

135

There's something about getting completely lost in a good story for an hour that no amount of scrolling has ever given me.

136

My Kindle has been getting the screen time in desserts.

137

Pastries, like an accountability buddy or body doubling.

138

Body doubling?

139

Body doubling?

140

Body doubling.

141

Oh my.

142

Basically doing work alongside friends in a different environment.

143

We went to a cafe,

144

got our drinks, got stuff done.

145

It didn't feel like work.

146

It felt like a chill hangout on a Friday afternoon.

147

Desserts, I baked matcha muffins.

148

For myself and for some friends on a Saturday morning with nowhere to be.

149

And it was just cozy.

150

The kind of cozy that actually fills you up

151

because you get to make something and enjoy eating what you make End specials,

152

going to the beach, which I live embarrassingly close to

153

And I keep saying I will go and I'm really trying to We played spike ball,

154

dipped our toes in the water,

155

watched the sunset And I just kept thinking this was always here

156

and it is absolutely amazing being here But I just kept choosing to stay inside on my phone instead Okay,

157

so I'm currently editing the video And y'all are probably wondering

158

if creating this dopamine cafe has affected my screen time at all and I am pleased to report it has helped.

159

The week I made it,

160

my screen time was about 4 hours and 24 minutes and this week,

161

about 3 weeks later, it is 2 hours and 46 minutes which is a 37% decrease.

162

I'd say it's fabulous and it was around like 15% less every week until this week.

163

Granted, this week is not over yet

164

so there's still one more day of the week

165

but I'd also like to mention that my second most used app is Google Maps

166

So basically I wasn't actively using my phone.

167

I just happened to have it open when I was driving.

168

Looking back, I didn't feel like I was in the right headspace mentally

169

and it was almost directly correlated with how much screen time I had on my phone.

170

And now I do feel significantly better just being able to

171

rediscover what I enjoy doing with my free time instead of just being on my phone.

172

I wouldn't say that the dogmi menu completely changed my life,

173

But it's this tool that has really helped me be more intentional with my time So if it is 11 p.m.

174

At night

175

and you happen to be watching this video on your phone

176

I think this might be a sign to try it out

177

and make a dopamine menu

178

or dopamine cafe of your own Make it personalized make it yours and just have fun with it

TRENDING

الأكثر شعبية

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.

☕ اشترِ لنا قهوة

يظل ShadowingEnglish مجانيًا بنسبة 100% بفضل دعمكم. تكاليف الخوادم والذكاء الاصطناعي مرتفعة — قهوتكم تبقينا مستمرين! 🙏

التبرع عبر PayPal

ShadowingEnglish.com – تمرين التظليل الصوتي للإنجليزية

تحدث الإنجليزية بطلاقة باستخدام تقنية التظليل الصوتي. استمع لفيديوهات يوتيوب الأصلية، كرر جملة بجملة، وابنِ نطقاً حقيقياً وطلاقة — يستخدمها متعلمو IELTS حول العالم.

تدريب Shadowing: This Is How I Reduced My Screen Time (I Made a Dopamine Menu) - تعلم التحدث بالإنجليزية مع YouTube

الأكثر شعبية

السياق والخلفية

أهم 5 عبارات للتواصل اليومي

دليل خطوة بخطوة لتطبيق أسلوب الظل

ما هي تقنية التظليل الصوتي؟

تدريب Shadowing: This Is How I Reduced My Screen Time (I Made a Dopamine Menu) - تعلم التحدث بالإنجليزية مع YouTube

تنزيل التطبيق

السياق والخلفية

أهم 5 عبارات للتواصل اليومي

دليل خطوة بخطوة لتطبيق أسلوب الظل

ما هي تقنية التظليل الصوتي؟