Pratique du Shadowing: 7 Dopamine Habits That Saved Me From Brain Rot - Apprendre l'anglais à l'oral avec la vidéo
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I think we all need to be honest right now and admit that a lot of us are suffering from brain rot.
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You know those moments when you're feeling a certain emotion and without even thinking, you open social media and start scrolling?
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I do that too and that's exactly why I wanted to make this video.
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Because recently I started introducing new habits and new coping strategies
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so that social media isn't the only way I deal with boredom, stress, and fatigue.
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I know scrolling is easier.
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I know, it gives you dopamine quickly, but after 30 minutes of scrolling a feed and barely remembering what you just watched, it doesn't actually feel good.
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So in this video, I want to share 7 habits
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that genuinely help me stop brain rot
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and build healthier ways to deal with those moments when my brain is looking for stimulation.
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If you're new here, I'm Veronica, a polyglot yoga teacher and plant-based nutrition advocate, and on this channel we talk about the habits and mindset changes to help us live with more intention.
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So in this video I'll be sharing what emotional triggers cause brain rot, how we can interrupt this habit loop and relearn to feel bored again,
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and finally why doing things badly and imperfectly with other people is so effective when it comes to fighting brain rot.
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Alright, so the first habit is track your scroll triggers.
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I deeply believe that brain rot happens during predictable moments.
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When we feel bored, overwhelmed, tired, fatigued.
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And in those moments, our phones and social media act as digital pacifiers.
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At least this is how I like to call all of this.
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They calm us down.
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They offer a quick escape.
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They make us laugh when we feel sad.
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They became our portable comfort devices.
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Pacifiers.
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Because we use them as a way to self-soothe.
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And so that is why the first thing that I decided to do to help myself without being judgmental,
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without, you know, saying, why can't I just stop using my phone and scrolling on social media?
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I started noticing all of those moments
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when I was most likely to reach for my phone and to have this urge to just scroll the feed.
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So for me, I noticed that I was most likely to be doom scrolling
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when something difficult was going on in my life.
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But the problem with using my phone as a digital pacifier is that it replaces healthy coping strategies,
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things that are actually sustainable, habits that are actually teaching us real skills.
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When I only rely on brain rot and doom scrolling to make me feel better, I notice that it only makes my anxiety worse over time.
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In psychology, this is related to emotional regulation through avoidance.
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Instead of processing my emotions, I distract myself from them by using my phone.
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And so writing down when and why you scroll is very useful because it helps you notice patterns.
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All of those emotional moments that cause your brain rot.
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When we try to quit doom scrolling with guilt and shame and discipline, we don't really get to the bottom of things.
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Like, we're not really understanding why we're doing it in the first place.
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And I feel like for a lot of us, the causes of doom scrolling and brain rot are going to be slightly different.
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And so that is why I like to approach it with curiosity instead, with asking myself, what is my brain looking for right now?
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And how can I satisfy this need in a different way?
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When you understand the need behind your habit, it becomes so much easier to change the behavior.
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The next dopamine habit that's been really helpful for me is using the app one sec to interrupt the habit loop.
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Let's be honest, you can obviously go this route.
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Just delete all of the social media apps from your phone.
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That's it.
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But it gets a little bit complicated when you use social media
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because you want to post something or because you want to connect to friends who live in different countries, like in my case.
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But at the same time, I'm a human being too, and sometimes I notice that I'm doom scrolling, which I don't like.
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So I started using an app to interrupt this automatic habit loop.
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You can use any app that basically restricts your social media usage.
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The one that I'm using is one sec, and if you're using it for, I think, one app, it's absolutely free.
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The social media app that I'm using it for is Instagram and I created a shortcut where every time I open Instagram,
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first this app kicks in and it asks me to take a breath in, breathe out, and then it asks me,
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do I really want to use Instagram right now?
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The thing is, right now social media is designed to be frictionless.
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So that is why I'm always trying to add barriers. At first, I was a little bit skeptical I was like okay you
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know I'm gonna use this app it's gonna tell me do
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you really want to use Instagram I'm gonna say yes
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but to be honest in most cases when this happens I start to reflect
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when I see the screen the question I'm like do I really want to use Instagram right now
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and what for because it asks you like what do you want to use Instagram for
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and then I really have to be honest with myself
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because yes I know there's no one watching me and I can still click yes I want to use Instagram and yes, I'm just curious so that's why I'm using this app.
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But in most cases, because habits depend on ease of access,
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I feel less likely to use Instagram just because I'm using the app OneSec to run the shortcut.
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And so this pause forces our brains to wake up.
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The next dopamine habit that most of us really hate is being bored.
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When I was preparing for this video, I read a lot of research articles on feeling bored and using social media because we feel bored.
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One research article said that 77% of smartphone owners reported that they turned to their phone to avoid being bored.
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Also, I read another article that said that this urge can be so severe that in one study,
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people prefer to self-administer electric shocks rather than being left alone with their thoughts for a few minutes.
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Let it sink in for a second.
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This is how much we hate feeling bored.
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This is how much we don't want to be daydreaming and not doing anything.
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Given that bored people long for stimuli and that human attention has become scarce and increasingly valuable,
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there also is commercial value in knowing when a person is bored.
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And that is very interesting because that is exactly how social media apps are built
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and that is exactly why we feel so hooked in.
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When we feel bored, we unlock our phone more often.
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We open more apps and we interact with our phone more intensely.
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Boredom pushes us to look for stimulation and our phones are the easiest place to find it.
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So that is why the first thing
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that I started doing is I started noticing all of those micro moments of boredom in my day
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and I intentionally said no to my phone in those moments.
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The examples of those micro moments of boredom that we all experience every single day are waiting in line,
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drinking coffee or drinking tea, walking somewhere without being on your phone, without listening to music, without your headphones,
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sitting on a balcony or maybe taking a small five-minute break, waiting for the elevator.
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This is so real because we check our phones even if the wait is just a few seconds, like when you're waiting for the elevator.
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To be honest, this habit is helping me so much when it comes to rebuilding my attention span.
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Yes, it's natural for all of us to feel bored in those moments, but the question is, what are you going to do with that boredom.
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You can just stand and wait and people watch or maybe notice the trees around you, the birds.
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Be truly, really present.
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Or you can be bored and immediately grab your phone and, let's be honest, not be in the moment.
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Dopamine habit number four that truly saved me from brain rot is creating a novelty menu.
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Social media works on something called a variable reward system.
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It's not a secret that it's the same mechanism casinos use in slot machines.
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When you scroll, you never know if the next post is going to be boring, funny, shocking, or really interesting.
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That uncertainty and that feeling of, I'm going to get something new, I'm going to watch something new,
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is exactly something that keeps your brain pulling the lever again and again.
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So that is why one thing that I'm working on right now is creating this novelty menu for myself.
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It doesn't have to be anything crazy.
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You already probably have those things that make you feel safe in your everyday life,
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those habits or hobbies that make you reconnect with yourself
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and allow you to process your emotions in a healthier and more sustainable way.
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We're basically redirecting our attention to our own novelty menu instead of getting all that novelty from an algorithm.
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One thing that I added to my novelty menu, something that I reintroduced, is doing a Wordle of the day.
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I used to love playing this game when I was super popular in like 2022, but then obviously when we're choosing between Wordle and social media,
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social media is way easier and way more exciting.
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But long term, how does it make me feel?
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And I know that brain rot and doom scrolling is not really good for me long term, like it doesn't make me feel good.
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And so when I feel like my brain is fatigued and is craving this sense of novelty, I do a wordle of the day.
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It's fun.
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It's actually good for me.
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It doesn't take a very long time and I can also do it with friends, with family members.
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It can be like a whole activity.
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You know, everyone is doing a wordle of the day every single day, something like that.
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Now let's talk about habit number five.
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Reach out to a friend instead of stalking them on social media.
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One of the arguments I use as to why I continue using Instagram
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and social media in general is because I want to see what my friends are up to because my family,
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my friends, like we all live in different countries all around the world and so
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that is why I really like to watch my friends Instagram
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stories for example to see how their days are going and what they're doing and what's new with them.
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But then one day I realized
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that watching my friends instagram stories actually made me message them
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less it gives me this illusion of connection it creates this
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parasocial relationship like i feel like i know what my friends are doing
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when in reality it's just you know the highlights of their day something
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that they decided to post online
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and i don't actually know how they're truly feeling right now like what's actually going on in their everyday lives
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and also they don't know what i up to now
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when i go online to check out my friends i first ask myself
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if i've texted that person recently and if the answer is no i do
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that first i send them a text
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or maybe an audio message sharing what i've been up to
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and asking them how they're doing scrolling gives us this elusive feeling of social connection
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when in reality
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if we really think about it it doesn't really deepen our
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relationship with the people who truly matter dopamine habit number six
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that's been helping me find brain rot is doing things badly with other people.
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Right now I keep on hearing and I keep on noticing
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that we feel really embarrassed to be bad at things even when no one is watching.
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We don't want to try new things.
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We don't want to be bad at them.
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We don't know how to enjoy doing something just because.
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And I think the reason why is because we feel this constant pressure to
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maybe perform so that we can post things on social media.
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And obviously, when we're trying something new, we're not going to be good at it.
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That is completely natural, let's be honest.
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Like, it happens to every single one of us.
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And I think trying something new just
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because you want to be really good at it from the very beginning takes all the fun out of it.
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Like, if I think about starting a new hobby
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and the only reason why I want to do it is
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because I want to be great at it from the very beginning.
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I want to post about it on social media.
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That just feels so tiring.
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Like where is the fun in it?
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You guys know that I like doing yoga a lot and my handstands as well.
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And so one thing
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that I started doing a few months ago was I started going to different yoga studios to feel like I'm not alone,
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to be in a group surrounded by other people.
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Because when I look at yoga content online, most of the time it's perfect, it's flawless.
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But when I go to a real class, I'm surrounded by real people.
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Last weekend, for example, I went to a jewelry making workshop that my friend was organizing and I made this necklace myself.
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And it felt so nice being surrounded by people who were doing something together and doing something new.
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Because it was my first time making jewelry.
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It should be imperfect.
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It should be filled with flaws.
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It's a new hobby for me and I'm allowed.
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Or I would even say I must make mistakes.
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So once I started doing things badly with other people, all of those expectations I had of myself just dropped.
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I saw real people practicing a hobby they loved and that allowed me to treat myself like a real human being too.
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If I start dancing right here in my room, I'm completely alone but I think the reason why I'm gonna feel more embarrassed to do
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that alone is because I'm always comparing myself with people I saw on social media.
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Like, I'm not truly alone, at least not in my mind.
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But when I go to a studio, when I learn how to dance with other people, I can see that, okay, I'm a beginner.
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All of those other people are beginners too.
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And this is exactly how a beginner dances.
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It looks awkward, but that's the beauty of it.
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This is how it's supposed to look.
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All right, and finally, habit number seven, write a ta-da list every night.
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I saw this idea on Reddit and I really liked it.
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We all know that we can journal before going to bed and you know, you can write three things that you accomplished.
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But I feel like if we rename this list to a ta-da list, somehow it feels more exciting.
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Somehow it immediately makes me want to do it so much more.
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The thing is, most of us doom scroll and consume all of this brain rot content right before going to bed.
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Statistically, we feel more boredom later in the day, especially when we're located in darker environments.
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Our brain is fatigued, stimulation is low, and boredom increases.
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And so that is why right now, at the end of the day, what I like to do is I like to write this ta-da list.
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It can include one thing that I'm really proud of today
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or three or five or however many things I want to write.
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It's nice to think about the things that you have accomplished today, especially when we put this fun spin to it, when we add whimsy and excitement.
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This really helps fight boredom right before going to bed.
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All right guys, I think it's going to be it for today's video.
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These are all the dopamine habits that are really helping me fight brain rot right now.
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If you like this video, don't forget to give a thumbs up and subscribe to my YouTube channel.
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If you want to share your thoughts, your ideas on today's video, please do so in the comments.
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I really, really appreciate your feedback.
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If you want to continue watching something, you can click right here.
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Otherwise, thank you so much for being here.
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I'll see you in my next video.
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Vocabulaire et conseils d’expression pour cette leçon
Cette leçon d’expression orale de niveau B2 s’appuie sur la vidéo « 7 Dopamine Habits That Saved Me From Brain Rot ». Les mots qui reviennent le plus souvent : habit, brain, rot, bored, app. Cette vidéo contient 204 phrases et 2838 mots à répéter en shadowing. La partie parlée dure 16:13. Le locuteur parle à un rythme naturel d’environ 175 mots par minute, proche d’une conversation courante. 83 % 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
Les 15 mots les plus avancés de la vidéo, avec leur prononciation et leur sens :
| Mot | Prononciation | Sens |
|---|---|---|
| scroll nom | /skɹoʊl/ | rouleau (de papyrus ou de parchemin), papyrus |
| bore verbe | /boɹ/ | ennuyer, barber |
| boredom nom | /ˈbɔɹ.dəm/ | ennui |
| doom nom | /duːm/ | destin tragique, destinée |
| dopamine nom | /ˈdoʊ.pəˌmin/ | dopamine |
| novelty nom | /ˈnɑvəlti/ | nouveauté |
| fatigue nom | /fəˈtiːɡ/ | fatigue, épuisement |
| hobby nom | /ˈhɑ.bi/ | passe-temps, hobby |
| yoga nom | /ˈjoʊ.ɡə/ | yoga |
| pacifier nom | /ˈpæsɪfaɪɚ/ | pacificateur |
| beginner nom | /bəˈɡɪnɚ/ | débutant, débutante |
| interrupt verbe | /ˌɪntəˈɹʌpt/ | interrompre, couper |
| stimulation nom | /stɪm.jʊˈleɪ.ʃən/ | stimulation |
| surround verbe | /səˈɹaʊnd/ | entourer, cerner |
| emotion nom | /ɪˈməʊ.ʃən/ | émotion |
Les verbes à particule que vous entendrez
| Mot | Prononciation | Sens |
|---|---|---|
| check out verbe | mater, regarder | |
| wake up verbe | /ˌweɪk ˈʌp/ | se réveiller |
| 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 :
- Let's be honest, you can obviously go this route.
- It's actually good for me.
- We don't want to try new things.
- We don't want to be bad at them.
- That is completely natural, let's be honest.
La grammaire de cette vidéo
Les structures que le locuteur utilise le plus, avec les mots exacts de la vidéo :
| Structure | Dans la vidéo |
|---|---|
| Voix passive be + participe passé — l’accent est mis sur ce qui arrive, pas sur qui le fait | is designed · being left · are built |
| Present perfect have/has + participe passé — une action passée qui compte encore maintenant | that's been · has become · i've texted |
| Propositions relatives who / which + proposition — une précision sur une personne ou une chose | friends who live · people who truly · people who were |
Prononciation à surveiller
Le locuteur utilise 62 contractions et formes réduites, comme I'm, don't, we're. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « th »: soothe /suːð/, thumb /ˈθʌm/, algorithm /ˈælɡəɹɪðm̩/
- Les sons « sh » et « zh »: stimulation /stɪm.jʊˈleɪ.ʃən/, emotion /ɪˈməʊ.ʃən/, shortcut /ˈʃɔːtkʌt/, accomplish /əˈkɑm.plɪʃ/, intentionally /ɪnˈtɛn(t)ʃənəli/
- Mots longs — placez bien l’accent: stimulation /stɪm.jʊˈleɪ.ʃən/, elevator /ˈɛləˌveɪtɚ/, sustainable /səˈsteɪnəbəl/, administer /ədˈmɪn.ɪ.stə/, statistically /stəˈtɪs.tɪ.kə.li/
Les sons difficiles pour les francophones :
- /h/ — il se souffle, il n’est pas muet: hobby /ˈhɑ.bi/, handstand /ˈhændˌstænd/, headphones /ˈhɛdfoʊnz/
- /tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: jewellery /ˈd͡ʒʊ-/, urge /ɜːd͡ʒ/, judgmental /ˌd͡ʒʌd͡ʒˈmɛnt(ə)l/, genuinely /ˈd͡ʒɛn.ju.ɪn.li/
- /r/ anglais — langue recourbée, sans frotter la gorge: scroll /skɹoʊl/, bore /boɹ/, boredom /ˈbɔɹ.dəm/, wordle /ˈwɜː(ɹ)dəl/, interrupt /ˌɪntəˈɹʌpt/
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, bore, boredom.
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.