Shadowing-Übung: I’m Begging You: Replace Scrolling With These Habits - Englisch Sprechen Lernen mit YouTube
B2
To change a bad habit you need to make the good ones easy to do and the bad ones hard to do.
244 Sätze
Wenn Sätze zu kurz oder zu lang sind, klicke auf Edit, um sie anzupassen.
1
To change a bad habit you need to make the good ones easy to do and the bad ones hard to do.
2
The thing most get wrong about this is that they move too fast.
3
They pick something, they go hard for 2-3 weeks and then they quit.
4
And then they feel worse before they even started.
5
This is because they never tied that habit to their identity.
6
And they never changed their environment to support what they wanted to do.
7
Here are 13 habits you can choose from to fix your dopamine addiction.
8
I use several of them myself and I work years in mental health
9
and I'm all about reclaiming your attention and building something real that will last.
10
And I've saved the most important one for last
11
so make sure you see the whole video to get that one as well.
12
And it's actually the one people never managed to really do right.
13
Let's start with the first one.
14
Walk without distraction.
15
Okay so leave your phone at home.
16
We want zero input.
17
You know there's a network in the brain
18
that is called the default mode network this is where your
19
brain process your life your thoughts your ideas scrolling keeps
20
that network permanently off
21
and a walk without distraction switches it back on I started doing this deliberately
22
and the first few times I felt I didn't feel really cool I did feel like I was wasting time
23
but after a while I did notice something that was shifting and so I did get ideas.
24
I kind of thought about problems and they kind of solved themselves.
25
And so now I love to walk without distraction.
26
I do it all the time.
27
And it really is one of the simplest thing you can do on this list.
28
And it is also one of the most underrated ones.
29
Okay, let's go over to number two.
30
Number two is write daily,
31
just for yourself, whatever is on your mind, unfiltered alone.
32
So I have kept a journal for over 10 years,
33
and it has been one of the most important things for me to get mental clarity.
34
And by doing so, I become more articulated,
35
I get more ideas, I process my emotions and thoughts and lives a lot better.
36
Because when you write, you also force yourself to slow down.
37
And you have to process what's inside you to articulate it,
38
to find the words for it.
39
And research backs this up.
40
It shows that excessive writing,
41
it reduces mental noise, and it increases your cognitive clarity.
42
So writing is, you can look at writing as a detox for your brain.
43
And I have to remember that you don't need to be a good writer to write.
44
You don't need anything actually,
45
you just need to open a notebook and you have to start writing.
46
One minute, three minutes, five minutes.
47
If you want to level up yourself and become more articulated,
48
writing is one of the best places to start and it is a place that's entirely yours.
49
But I would also say that writing only works if your brain focuses long enough to process what you've written.
50
And this is where most people is actually losing.
51
And this brings us to number three.
52
Number three is read with deep focus.
53
Okay, you can read a book from start to finish.
54
You don't need to read the whole book straight ahead.
55
Start with one page, put your phone in another room, and just read.
56
The thing about scrolling is that it fragments your attention.
57
But reading does the opposite.
58
It does train your brain to stay with something for an extended period of time.
59
And this is actually called sustained attention.
60
And that quality is becoming rare.
61
Number four.
62
When you scroll, you get dopamine without earning it.
63
When you lift, you earn it.
64
Number four is strength training.
65
Research confirms that strength training increases dopamine in the brain.
66
And over time, this helps to recalibrate the reward system that scrolling has dulled down.
67
And so strength training improves your baseline.
68
When you strength train if you especially have been scrolling excessively for years you will feel
69
that real life starts to feel
70
more rewarding again so i have been lifting for years
71
and the discipline it builds is something that spills into everything i do
72
because when i show up for the gym even on days i don't want to
73
I get the feeling of finishing what I started.
74
I get a feeling of agency over my life.
75
And I do learn that this comfort leads somewhere.
76
Because I can see the results in the mirror.
77
And this is something that sets you up for a long and fulfilling life.
78
This is the opposite of what scrolling does to you.
79
Number five.
80
Run, do aerobic, do cardio.
81
Aerobic exercise is one of the most well-documented ways to stabilize your mood and to improve your baseline.
82
A 2024 study published by the Journal of Psychology found
83
that dopamine plays a key role in why cognitive performance improves with exercise.
84
It improves reaction time, it improves focus,
85
and it improves how rewarding everyday life feels.
86
You don't need to go hard.
87
A 30-minute run at a pace where you can keep a conversation going is enough.
88
And remember that consistency matters over intensity.
89
To a 20-minute run, a 10-minute run,
90
just start with the amount that you can do and build from there.
91
This increases and builds a body and mind that handle discomfort.
92
Number six is all about learning a hard skill.
93
Learning a hard skill is about something that requires real focus, real effort.
94
For me, it's been all about learning how to edit videos.
95
It's been about learning how to be a good writer.
96
Maybe for you, it can be about the same,
97
or it can be about learning how to code.
98
Vibe coding is all the new trends right now.
99
It can be a language, an instrument.
100
Okay, let me just say,
101
here is why that works.
102
Research shows that dopamine acts as a teaching signal to the brain and it fires precisely when you learn something new,
103
reinforcing the connections that help you improve.
104
This is earned dopamine.
105
You can sign up for a class or something you've been curious about.
106
This gives you structure, it gives you accountability and it gives you a chance of building new connections along the way.
107
Learning a hard skill gives you stimulation and progression.
108
Pick one thing, go deep,
109
stay with it, and make it as frictional as you can.
110
Making a new skill naturally makes you more curious.
111
But most people sabotage that every single morning without knowing it.
112
Number seven will help you stop that.
113
Number seven, fasting from the news.
114
Okay, not forever of course,
115
but I will say just take a deliberately long break.
116
Most news is designed the same way as social media unpredictable, urgent, emotionally charged.
117
There's breaking news, notifications, always another thing to react to.
118
Remember that your nervous system doesn't know the difference between a real threat and a headline.
119
Your nervous system responds the same way.
120
I've actually made a video about it
121
and you can see it in one of those corners right now if you want to check that out.
122
There is research published in 2025 that found
123
that news avoidance can actually have a positive effect on mental health and mental well-being.
124
I wouldn't say that it's because staying informed is a good thing necessarily,
125
but because compulsive news consumption is driven by anxiety and it does make things worse for you.
126
So I would say just pick one day a week where there is no news
127
and maybe eventually you can pick a whole week without news
128
and you'll be surprised at how little you actually missed and how much calmer you will feel.
129
Number eight, create something, anything,
130
whatever it is from scratch.
131
This is all about output over input.
132
Scrolling is pure consumption.
133
You take in, you take in,
134
you take in, and you produce nothing.
135
Over time, this creates an imbalance in your brain.
136
Eventually, it can lead to a feeling of being passive in your own life,
137
like you are a spectator.
138
But creating things flips that.
139
We have been creating things for centuries we actually evolved into creating tools to gather to hunter you can do
140
that by writing for scripts you can do
141
that just by journaling you can do that by building you can do
142
that by cooking it doesn't matter what it is it just matters
143
that you do the act of making something forces your brain to produce instead of consume
144
and that shift changes how you see yourself So for me,
145
I started making YouTube videos and the process of writing a script
146
and Shooting those videos putting up the light
147
and making everything as flawless as I could not perfect I am evolving every day,
148
but that feeling yes It is hard,
149
but it gives me something scrolling
150
and consuming never has it gives me a sense of agency like I am in control of my own life
151
and a sense of actually doing something with my time here on earth and remember
152
that you don't need to be good you just need to
153
do number nine play strategy games there is chess there is poker there is trivial pursuit
154
or wherever anything that requires slow deliberate thinking something
155
that keeps you off a damn phone
156
so i have arranged a lot of game nights for me my friends
157
and there is something that happens when you sit across from someone and you actually have to think about your next move,
158
just you and the problem ahead.
159
There is a study about this.
160
A 2024 study published in Frontiers in Psychology found that chess activates and supports decision making,
161
problem solving, working memory and sustained attention.
162
Cognitive function that scrolling actively erodes playing this actually forces you to be more present.
163
You can't half play a game of chess while also scrolling.
164
Playing strategy games demands something from you and that is exactly the point.
165
It trains you to think slower
166
but the next habit actually trains you to hear yourself and most people have never done that.
167
But to evolve you need to do and to understand this let's look at number 10.
168
Record yourself speaking.
169
It may sound strange, but you have to try it.
170
I did this a lot before I started making videos for YouTube and it was really interesting.
171
You just have to pick one topic that you're interested about or know something about.
172
It can be whatever it is.
173
Press record and then just talk for two to four minutes.
174
And then you close your eyes and you listen back.
175
The thing is most people never truly hear themselves.
176
Think out loud.
177
But when you do, you start noticing your own patterns.
178
You start noticing where your thinking is clear.
179
You start noticing where it is not and where you're just filling silence with whatever noise you came up with.
180
This is actually called metacognition,
181
thinking about your own thinking.
182
And this is actually one of the most underused tools for building mental clarity.
183
You don't have to share it with anyone.
184
You just have to do it.
185
Look at this as a mirror into your own mind.
186
Okay, we're almost done now.
187
If any of this resonates with you, please hit subscribe.
188
All it takes is a drop of curiosity to change your life.
189
It starts with taking back your attention.
190
Let's start that conversation.
191
Number 11, social interactions without your phone.
192
A lot of people feel that they can't walk outside without their phone.
193
They feel like they can't be with friends without their phone.
194
But we need real human connections with eye contact,
195
with the feeling of being present.
196
There is actually a study that shows that eye contact is now becoming rare.
197
Between 2019 and 2024, one behavioral medicine center recorded a 908% increase in Gen Z seeking treatment for social anxiety,
198
with the research suggesting that heavy social media leads people to see themselves as static images rather than living,
199
present human beings.
200
This is all about when you spend your time on screens, performing, liking, commenting.
201
Being truly seen by another person in real life can feel scary or uncomfortable.
202
But when you're with people and your phone is in another room,
203
there is a shift happening in the brain.
204
You're forced to actually listen.
205
And so it means that the conversation goes somewhere.
206
And then it leads to a build up of resilience.
207
And here's what I've noticed doing this when I'm fully present with people,
208
I feel a lot more connected and I feel better with myself afterwards.
209
Put the phone away, make eye contact, show up.
210
That's it.
211
Okay, number 12, cook from scratch.
212
I really, really love this.
213
This is just about no phones,
214
no screens, no podcast, nothing.
215
Just you, the ingredients and the process.
216
A 2025 review of cooking therapy studies found that Cooking promotes mindfulness,
217
self-expression and mental well-being.
218
The act of preparing food from scratch is one of the most accessible forms of present moment awareness available to us.
219
Ok, just think about it.
220
You know the smell of onion and garlic hitting the pan?
221
The rhythm you get from chopping onions or chopping vegetables?
222
The texture of dough?
223
Every step when you make food pull you into
224
that moment you can't scroll and cook at the same time not really
225
and the thing is and the thing about this
226
when you're done you have actually created something real something
227
that you can eat i would say
228
that do at least one full of meal a week no phone no screens no nothing just you
229
and the food number 13 the last one one of the
230
most important ones this is boredom training this This is all about sitting still and doing nothing.
231
No input.
232
I've actually made a video about it.
233
I will link it in the description.
234
This is the most direct antidote toward scrolling.
235
And this is one of the most things people struggle with.
236
Every time you reach for the phone in a quiet moment,
237
you are training your brain that silence is something that needs to be filled.
238
Boredom training does the opposite.
239
I do boredom training regularly now.
240
five ten minutes here five ten minutes there
241
and it really does make me feel more alive more connected
242
and more present with life i would say that
243
if you want to go deeper into why boredom is
244
so important and how it works check out the video i referred here until next time stay curious
App herunterladen
KI-Bewertung für jeden gesprochenen Satz
TRENDING
Beliebt
Über diese Lektion
In dieser Lektion wirst du lernen, wie du ungewollte Gewohnheiten durch positive Praktiken ersetzen kannst. Du wirst Techniken entdecken, die dir helfen, deinen Fokus zu verbessern und deine Gedanken zu klären. Indem du das Gehörte mit deinen eigenen Worten verarbeitest, kannst du nicht nur dein Englisch verbessern, sondern auch deine Fähigkeit, klar und präzise zu kommunizieren. Diese Lektion basiert auf einem Video, das verschiedene Methoden zur Stärkung deiner Aufmerksamkeit und geistlichen Gesundheit vorstellt.
Wichtiger Wortschatz & Phrasen
- Gewohnheit - habit
- Ablenkung - distraction
- Gedanken - thoughts
- Schreiben - writing
- Mentale Klarheit - mental clarity
- Prozessor - process
- Ideen - ideas
- Worte finden - find the words
Übungstipps
Um das Beste aus dieser Lektion herauszuholen, empfehle ich dir, die Techniken des shadow speech und shadowspeak anzuwenden. Höre dir das Video aufmerksam an und versuche, in deinem eigenen Tempo nachzusprechen. Beginne mit kurzen Abschnitten und konzentriere dich darauf, den Rhythmus und den Ton des Sprechers nachzuahmen. Achte besonders auf die Pausen und die Intonation, da dies dein Englisch sprechen üben erheblich verbessern wird.
Wenn du das Gefühl hast, die Geschwindigkeit des Sprechers ist zu schnell, verwende die Möglichkeit, die Wiedergabegeschwindigkeit auf YouTube zu verringern. Übe täglich für 10 bis 15 Minuten und steigere dich allmählich, während du mehr Vertrauen in deine Fähigkeiten gewinnst. Nutze außerdem die neuen Vokabeln, die du gelernt hast, in deinem eigenen schriftlichen Übungsjournal. Durch tägliches Schreiben kannst du deine geistige Klarheit erhöhen und gleichzeitig dein Englisch verbessern.
Indem du deine Gedanken schriftlich festhältst und das Gelernte verbal erläuterst, wirst du in der Lage sein, dein Englisch noch effektiver zu sprechen. Erinnere dich daran: Konsistenz ist der Schlüssel! Viel Erfolg beim Englisch lernen mit YouTube!
Was ist die Shadowing-Technik?
Shadowing ist eine wissenschaftlich fundierte Sprachlerntechnik, die ursprünglich für die professionelle Dolmetscherausbildung entwickelt und durch den Polyglotten Dr. Alexander Arguelles populär gemacht wurde. Die Methode ist einfach aber wirkungsvoll: Du hörst englisches Audio von Muttersprachlern und wiederholst es sofort laut — wie ein Schatten, der dem Sprecher mit nur 1–2 Sekunden Verzögerung folgt. Anders als passives Hören oder Grammatikübungen zwingt Shadowing dein Gehirn und deine Mundmuskulatur, gleichzeitig echte Sprachmuster zu verarbeiten und zu reproduzieren. Studien zeigen, dass es Aussprachegenauigkeit, Intonation, Rhythmus, verbundene Sprache, Hörverständnis und Sprechflüssigkeit signifikant verbessert — was es zu einer der effektivsten Methoden für die IELTS Speaking-Vorbereitung und reale englische Kommunikation macht.
☕ Kauf uns einen Kaffee
ShadowingEnglish bleibt 100% kostenlos dank deiner Unterstützung. Server- und KI-Kosten sind hoch — dein Kaffee hält uns am Laufen! 🙏