Pratique du Shadowing: 15 tips to stop doom scrolling ✧ end your phone addiction *✧･ﾟ:* - Apprendre l'anglais à l'oral avec la vidéo
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116 phrases
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Are you feeling tired?
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Tired from scrolling the whole day in your bed, knowing you should be doing something else, but you just can't stop.
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And when you do, you have no energy to do anything, so you go back to distracting yourself.
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If you want to overcome mindless scrolling, this video is for you.
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I will show you easy habits and tips to break your social media addiction, so you can regain your focus and change your life.
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So here are 15 habits to stop doom scrolling.
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Change your phone settings.
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The first step is to make scrolling on your phone less enjoyable.
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So set your screen to black and white.
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This will ensure that you don't get the same dopamine hit as before.
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Now turn off notifications for all apps and turn on do not disturb.
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I have the setting on pretty much all the time so I don't get distracted by my phone throughout the day.
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Another useful feature is the app limit which limits the time you spend on each app.
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Out of sight, out of mind.
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How many times did you mindlessly grab your phone just because it was laying next to you?
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So put it in another room, hide it in a drawer or only charge it in the living room.
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By simply removing it from your space, you'll be less tempted to check it.
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Don't use your phone in the morning.
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Don't go on social media to wake yourself up because this just leads you to hourless scrolling.
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That's because the first dopamine hit that you get is what you will continue to look for throughout the day.
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So instead, you can read a book or make a morning playlist with chill songs.
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You can also listen to a podcast or look at a Pinterest board with your goals or your favorite quotes.
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All these things get you in the perfect mindset to start the day.
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Set up your home screen.
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The way you design your home screen can make such a huge difference in your phone use.
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First, remove all social media apps from your home screen, so whenever you want to use it, you actually have to search it up,
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which makes you more mindful.
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Now, only keep specific apps that serve a clear intention.
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I have set up these different focuses, like one for work, another one for exercising, and one for some chill time.
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This helps me to stay focused throughout the day.
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Find things to do instead.
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The easiest way to stop scrolling is doing things that make you forget about your phone.
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So read books, draw, bake something, take a walk outside or spend time with friends.
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There are literally hundreds of fun activities you can try out and if you are looking for some inspo,
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I've made videos on things you can do when you're bored but you can also look on apps like Pinterest.
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This way you don't even have to try to stay off your phone, you simply enjoy spending time with yourself.
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Use the 10 -minute rule.
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Now that you have things you can do instead, you will still get the urge every now and then to go on your phone.
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So a method that helped me is the 10 -minute rule.
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This rule says that you can give into any distraction, but in 10 minutes.
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This way you can acknowledge that you are in control and that you're not dependent on instant gratification.
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The idea is that you're building that ability over time.
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So the 10 -minute rule becomes a 12 minute rule, becomes a 15 minute rule.
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And you're learning, wait a minute, I can't actually delay gratification.
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Remember, all these problems of distraction are an impulse control issue.
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So by building this trust within you over time, delaying gratification becomes the norm for you.
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Get clear on your goals.
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It's not normal to be exposed to thousands of highlight reels that make you constantly feel like you're lacking something.
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This is why so many of us nowadays are insecure and have low self -esteem.
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So instead, focus on putting all your energy into yourself.
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Get clear on your goals and set a vision board as your lock screen.
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Having a purpose will get you out of that lag mindset and into one of abundance and motivation.
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Now you're too invested to achieve your highest potential to even care what other people are doing.
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Download useful apps.
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Delete apps that distract you, I recommend especially those ones with short form content, and download the ones that help you.
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Habit is an app that helps you to build new habits by reminding you with notifications and tracking your progress.
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With Flora you can stay focused by setting a timer and
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when you don't use your phone in that time you'll grow these pretty plants.
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Lastly, ScreenSend helps you to stop doom scrolling by setting an app limit or locking away distracting apps for complete focus.
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Make your phone benefit you
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Just as social media can be very bad for your mental health, it can also bring you many benefits.
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So unfollow accounts that just distract you and follow those ones who inspire and motivate you.
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Consume videos that you can learn from and help you on your journey to grow into the best version of you.
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You can also start by pressing uninterested on your TikTok feed so your algorithm only shows you content that benefits you.
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Remember, even you watching this video right now is a sign that you are ready for a change.
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Just take the first step.
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Define the deeper issue.
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The reason why you have a phone addiction is because you try to distract yourself from something.
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It can be boredom, the homework you are procrastinating, or your own negative beliefs about yourself.
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So work on the root of your problems by doing shadow work.
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Ask yourself questions to know the deeper issue and once you know what it is, you can take the first step on healing yourself.
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This causes your phone addiction to automatically disappear
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because you are no longer in need of something that will provide you comfort because you can provide it by yourself.
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Understand your phone addiction.
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By understanding why you are addicted to your phone, you can become more mindful and take steps against it.
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So read books like these ones, listen to podcasts and watch videos on this topic.
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Social media platforms are designed to keep us as long as possible on the app because when an app is free, you are the product.
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By scrolling, you get a huge dopamine hit and over time you are
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so overstimulated that your attention span gets shorter and shorter and most importantly you lose focus to do anything that is important.
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With instant gratification you lack fulfillment in your life.
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So instead learn how to delay gratification.
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If you do things today that your future self would thank you for, you unlock long term success and happiness.
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Plan out your day.
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I think we all relate to this when we tell ourselves we had enough.
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We will change, no more mindless scrolling and the next day, well, nothing has changed.
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That's because you can't rely purely on willpower.
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So what helps is planning out your day.
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When you have a full schedule of things that you enjoy, you have less time for distraction.
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Write down the time, action and the place.
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Like at 11am, I'm going to meditate for 10 minutes in my room.
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This way you'll think less about scrolling and more about following the things you've planned.
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Create your environment mindfully.
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Now that you made your bad habits invisible, make the good ones visible.
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So switch your phone with some books next to your bed or if you're into painting, put some brushes on your desk.
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This way you don't even have to think about doing them,
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you just see them and automatically take action which leads you to make better choices throughout the day.
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Put a hairband around your phone.
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Putting a hairband around your phone prevents you from mindless scrolling
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because every time you see it you can ask yourself do I have a clear intention in mind,
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is this intention serving me and am I spending my time in the right way?
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If the answer to any of these questions is no put away your phone.
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But if you have a clear intention in mind you can remove the hairband and use it.
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This teaches your subconscious mind to only grab your phone when it's necessary.
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3. Forgive yourself For me, the hardest part of dealing with my phone addiction was the immense guilt and distrust I was feeling.
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I knew if I did other things, I would be way further in life and way happier, but I just couldn't stop using my phone.
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And that made me feel so disappointed in myself.
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But you can't hate yourself into change.
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You can only do it from a place of love and forgiveness.
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Once you stop looking at the past and envision your dream life,
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your vision of the future is stronger than your doubts of the past and you can let go.
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This is when change truly happens.
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Learning how to use your phone effectively may be one of the most important life skills any of us can learn.
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Trust me, if you practice these tips,
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you will overcome your phone addiction and get so much more appreciation for the small things in your everyday life.
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Just take the first step.
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Thank you so much for watching and see you in the next video.
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Vocabulaire et conseils d’expression pour cette leçon
Cette leçon d’expression orale s’appuie sur la vidéo « 15 tips to stop doom scrolling ✧ end your phone addiction *✧･ﾟ:* ». Les mots qui reviennent le plus souvent : app, scrolling, addiction, rule. Cette vidéo contient 116 phrases et 1607 mots à répéter en shadowing. La partie parlée dure 8:41. Le locuteur parle vite, environ 185 mots par minute : attendez-vous à des liaisons et à des sons réduits. 86 % des mots font partie des 3 000 mots les plus courants en anglais ; le reste mérite d’être vu avant de commencer.
Vocabulaire clé de cette vidéo
15 mots de la vidéo à retenir, avec leur prononciation et leur sens :
| Mot | Prononciation | Sens |
|---|---|---|
| scroll nom | /skɹoʊl/ | rouleau (de papyrus ou de parchemin), papyrus |
| addiction nom | /əˈdɪkˌʃən/ | dépendance, addiction |
| distract verbe | /dɪˈstɹækt/ | distraire |
| habit nom | /ˈhæb.ɪt/ | habitude |
| intention nom | /ɪnˈtɛnʃn̩/ | intention |
| delay nom | /dɪˈleɪ̯/ | délai, retard |
| distraction nom | /dɪsˈtɹæk.ʃən/ | distraction |
| instant nom | /ˈɪnstənt/ | instant |
| overcome verbe | /ˌəʊ.vəˈkʌm/ | vaincre, surmonter |
| chill verbe | /tʃɪl/ | se relaxer |
| podcast nom | /ˈpɑdˌkæst/ | podcast, balado |
| notification nom | /ˌnoʊtɪfɪˈkeɪʃn̩/ | notification |
| mindset nom | /ˈmaɪn(d)ˌsɛt/ | état d'esprit, disposition d'esprit |
| doom nom | /duːm/ | destin tragique, destinée |
| topic nom | /ˈtɑpɪk/ | sujet, thème |
Les verbes à particule que vous entendrez
| Mot | Prononciation | Sens |
|---|---|---|
| set up verbe | /ˌsɛt ˈʌp/ | mettre en place, installer |
| put away verbe | ranger | |
| try out verbe | essayer, expérimenter | |
| turn off verbe | éteindre | |
| write down verbe | noter, écrire |
Des phrases à répéter
Des phrases courtes et complètes de la vidéo, à réutiliser dans la conversation de tous les jours :
- Are you feeling tired?
- Don't use your phone in the morning.
- That's because you can't rely purely on willpower.
La grammaire de cette vidéo
Les structures que le locuteur utilise le plus, avec les mots exacts de la vidéo :
| Structure | Dans la vidéo |
|---|---|
| Present perfect have/has + participe passé — une action passée qui compte encore maintenant | have set · I've made · has changed |
| Voix passive be + participe passé — l’accent est mis sur ce qui arrive, pas sur qui le fait | be exposed · are addicted · are designed |
| Superlatifs the -est / the most … — le plus haut ou le plus bas d’un groupe | The easiest · your highest · the best |
| Verbe + -ing enjoy, keep, stop… + -ing — les verbes suivis de la forme en -ing | stop scrolling · enjoy spending · stop using |
Prononciation à surveiller
Le locuteur utilise 25 contractions et formes réduites, comme don't, you're, can't. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « sh » et « zh »: addiction /əˈdɪkˌʃən/, intention /ɪnˈtɛnʃn̩/, distraction /dɪsˈtɹæk.ʃən/, notification /ˌnoʊtɪfɪˈkeɪʃn̩/, shadow /ˈʃædəʊ̯/
- Mots longs — placez bien l’accent: notification /ˌnoʊtɪfɪˈkeɪʃn̩/, disappointed /ˌdɪsəˈpɔɪnɪd/, inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, motivation /ˈmoʊ.tə.veɪ.ʃən/, appreciation /əˌpɹiː.ʃiˈeɪ.ʃən/
Les sons difficiles pour les francophones :
- /h/ — il se souffle, il n’est pas muet: habit /ˈhæb.ɪt/, happiness /ˈhæpinɪs/, highlight /ˈhaɪˌlaɪt/, homework /ˈhoʊmˌwɝk/, heal /ˈhiːl/
- /tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: chill /tʃɪl/, acknowledge /əkˈnɑ.lɪd͡ʒ/, urge /ɜːd͡ʒ/, enjoyable /ɛnˈd͡ʒɔɪ.ə.bl̩/
- /r/ anglais — langue recourbée, sans frotter la gorge: scroll /skɹoʊl/, distract /dɪˈstɹækt/, distraction /dɪsˈtɹæk.ʃən/, everyday /ˈɛvɹiˌdeɪ/, inspiration /ˌɪn.spɪˈɹeɪ.ʃən/
Comment s’entraîner avec cette vidéo
- Écoutez la vidéo en entier une fois sans parler et notez les mots que vous ne connaissez pas.
- Commencez à la vitesse 0,75×, répétez phrase par phrase, puis revenez à la vitesse normale quand cela devient facile.
- Enregistrez-vous et comparez avec l’original, en faisant attention à des mots comme scroll, addiction, distract.
Qu'est-ce que la technique du Shadowing ?
Le Shadowing est une technique d'apprentissage des langues fondée sur la science, développée à l'origine pour la formation des interprètes professionnels. Le principe est simple mais puissant : vous écoutez de l'anglais natif et le répétez immédiatement à voix haute — comme une ombre suivant le locuteur avec un décalage de 1 à 2 secondes. Les recherches montrent une amélioration significative de la précision de la prononciation, de l'intonation, du rythme, des liaisons, de la compréhension orale et de la fluidité.