Pratique du Shadowing: Hobbies: Your Best Defense Against Brain Rot - Apprendre l'anglais à l'oral avec la vidéo
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The average person now spends seven hours a day staring at their screens.
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But that level of consumption doesn't just steal your time and your life.
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It actually rewires your brain,
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shortening your attention span and making you reach for your phone the millisecond that you start to feel bored.
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20 years ago, if you asked someone what their hobbies were,
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they could probably tell you all sorts of things.
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Dance classes, maybe they're into gardening or crochet,
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or they really enjoy volunteering at their local community centre.
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But these days, I've noticed that when I ask people what their hobbies are,
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they don't really know how to respond.
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They're like, hmm, what are my hobbies?
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Social media has trained our brains to crave quick dopamine hits,
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and anything slower will almost certainly feel really dull at first.
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But hobbies can actually retrain your brain to be able to focus and enjoy the real world.
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If you're new here, I'm Izzy,
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a mum, tech founder, and Cambridge trained doctor,
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and on this channel we explore these strategies and mindsets to help you create your dream life.
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So in this video, I'll be walking you through exactly why hobbies are more important than ever in this day and age,
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the neuroscience behind how hobbies can actually heal your brain rot from social media,
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and then some frameworks around how to choose hobbies that really nourish you and bring joy to your life.
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And finally, I'll go over the four categories of hobbies,
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and I'll give you a whole bunch of ideas in each of these categories
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so that you can maybe choose a few to experiment with.
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As a companion to this video,
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I've made a completely free list of all the hobbies that I'm talking about,
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along with some journaling prompts and questions to guide you along the way.
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So if you'd like a copy,
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feel free to check out the link in my description.
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So how exactly are hobbies going to change our lives?
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In 2023, scientists did a meta-analysis on 93,000 people across different countries around the world.
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And what they found consistently across all populations was that hobbies make people feel better in terms of their mood,
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they feel happier, they're less depressed,
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they're actually physically healthier, and they also feel more satisfaction with their life.
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And they even noticed that some specific types of hobbies,
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such as creating art or learning a musical instrument can literally increase the volume of your brain and improve your memory,
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potentially even reducing your risk of developing dementia down the line.
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And so here's how hobbies can literally help to heal your brain rot,
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fix your attention span, and also help you to enjoy real life again.
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We sometimes joke about social media shortening out attention spans,
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how people in Gen Z or even Gen Alpha have the attention span of a goldfish now,
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but beyond all the jokes,
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actually the science is showing that this is actually true.
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Because when we consume lots of rapid fragmented content on platforms like TikTok or Snapchat,
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our brains initially get overwhelmed and hyper-stimulated,
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but then they start to rewire.
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And studies done exploring this relationship between social media usage and cognitive function have found that it reduces our memory,
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we lose cognitive control, and it literally erodes our ability to stay focused on something.
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And beyond social media just rotting our attention spans,
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it's also rotting our ability to enjoy life.
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You've probably heard of social media addiction and dependence,
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but have you heard of digital anhedonia?
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Digital anhedonia can be defined as the reduced ability to find enjoyment in real world experiences after prolonged digital saturation and stimulation.
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And this is literally because social media is rewiring their brain's reward system.
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But the amazing thing about our neurobiology and really everything in the human body is that it's governed by something called homeostasis.
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This is the process through which our body regulates and balances all the systems using feedback loops.
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So in our brain, we have dopamine receptors,
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which receive the signals from dopamine being released in our brain.
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And so in the case of social media,
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if there's a huge flood of dopamine,
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suddenly there's a huge amount of stimulation on those receptors.
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But what the brain does to restore this yin-yang balance is
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that then it starts to down-regulate the receptors and becomes less sensitive to that dopamine.
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That means that even if there is the same stimulus,
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there isn't quite the same feeling of reward anymore.
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The problem happens when you switch off social media
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because your brain has literally recalibrated its set point for what
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it's expecting in terms of dopamine in order to feel a sense of enjoyment or reward.
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And then when you get back to something like taking a peaceful walk in the park or reading a book,
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those don't produce such a massive surge of dopamine.
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And so they don't feel rewarding, they feel boring.
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There's an interesting comparison with let's say quitting smoking.
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So when I was training and then working as a doctor,
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one of the things
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that we would really focus on is how to help support patients to develop health forming habits in their life.
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And so one example is quitting smoking.
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For people who are addicted to cigarettes,
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often they also feel the sense of a void where when they've removed this unhealthy habit,
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suddenly they're like, okay, they get this feeling or this trigger where they want to reach for a cigarette.
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And they're like, wait, but I'm quitting smoking now.
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I'm no longer a smoker.
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So what do I do?
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And they face this void.
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And so then as physicians,
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one of the things that we can suggest to them is to think of some replacement for the cigarette.
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So it's like, okay, like next time,
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if you're feeling like having a cigarette,
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where can you re-divert that energy?
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So instead of trying to block that energy completely, you're just re-diverting it.
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A common suggestion actually was for them to get some little lollipops,
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like sugar-free xylitol lollipops, which they could reach for instead of reaching for a cigarette.
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And what this did was a couple of things.
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Firstly, it gave them something to do in that time.
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Secondly, it also semi-mimicked a little bit of the reason why they wanted to smoke a cigarette.
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And yes, it's not going to be as stimulating as a cigarette itself,
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but it almost gives them something to fill the void.
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And so I've discovered that hobbies can be the same thing,
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but for social media dependence,
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Where if it's like, okay,
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it's like the evening, I'm kind of bored,
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I want to do something like scroll on Instagram.
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It's like, okay, you know what?
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Let me redirect that energy into a new hobby that I've chosen.
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The beautiful thing about hobbies is that they give you a sense of dopamine,
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but it's a slow dopamine and also serotonin.
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An analogy I like is almost to think of hobbies as
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a whole unprocessed food version of dopamine versus social media being a hyper stimulating junk food.
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It links beautifully into a concept that the ancient Greeks are really invested in called eudaimonia.
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Eudaimonia is this idea of human flourishing,
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where we all reach our highest potential and enjoyment through living well and living a good life.
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It's not a hedonic, superficial type of happiness,
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but instead it's this meeting of a deeper sense of meaning and purpose and flow.
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And so hobbies can be a great way of getting this kind of eudaimonic fix.
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So now I've given you my manifesto on why hobbies are so important,
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more important than ever, and how they can literally heal your brain rot from the inside out using neuroscience.
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Let's talk about how to choose your hobbies.
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So rewinding a little bit,
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about five months ago, I realized that I didn't really have any hobbies.
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And this was kind of sad.
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To give myself grace, I had a baby about eight months ago.
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And so this was about three or four months postpartum where I was just getting back into my usual routines.
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And then I was like, you know what?
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I kind of want to like do something for me.
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And I was like, wait, hang on.
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What do I want to do for me?
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What even are my hobbies?
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And I realized I had replaced a lot of the hobbies that I used to have,
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like either as a kid or in school or at university with either working,
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doing something productive, such as like working out, or scrolling my phone.
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What's up with that?
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And so then I wanted to develop some kind of framework for thinking about which hobbies that I actually wanted to pursue.
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The most basic filter is just thinking, what would I enjoy?
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What would create joy for me right now to do?
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The first theory that I want to dive into is the effort recovery theory.
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Essentially, we can broadly divide the things that we do in our lives into two main categories,
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things that require effort and output from us,
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and things that help us to recover and refill the well.
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For most people, they'd place things like work or like hustling into the output category where they're outputting energy,
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both physical and mental, into this thing.
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And on the other side,
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there's recovery where you're inputting back into yourself,
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you're resting, you're refilling the well.
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Business psychologist, Joe Wintle, says that hobbies are really great actually for this recovery mode
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and came up with four key questions to help us to choose a hobby to really nourish us.
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Firstly, there's psychological detachment from work.
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So does it help me to disconnect?
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And also help us to get into a flow state,
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which is where you're completely immersed in what you're doing and fully in the zone.
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Secondly is relaxation.
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Does it feel enjoyable and help me to feel good?
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Thirdly is mastery.
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Does it help me get a sense of accomplishment and progress?
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And finally, does it give me a sense of control and agency outside of work?
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One other thing I've been thinking about a lot recently is hobby grindification.
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Because I've been noticing this almost pressure to turn everything into a side hustle or make everything productive.
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And so I'd like to just say this,
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you don't have to turn your hobbies into side hustles
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and you don't even have to put it on social media or share it anywhere.
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A large part of the joy of hobbies is just being able to do them for their own sake.
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And
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so for me, I've been on a little bit of a journey rediscovering hobbies in my own life after becoming a mum.
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Here are four key categories of hobbies and I would actually recommend having probably a reasonable spread across the categories if possible.
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And so I'll just give you a whole bunch of ideas to see if there's anything that sparks your interest.
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And what I would really recommend doing here is running tiny experiments on these.
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So for me, for example,
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when I was getting back into the whole hobbies thing,
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I decided, okay, I might wanna try Shaolin Kung Fu,
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Latin salsa, Chinese calligraphy, maybe I'll try some pottery making and painting,
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all of these things.
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And I was just like, you know what?
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I'll just try it out,
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just commit for like one or two sessions to go
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and see how it feels and then move on and just keep doing that until I find ones that stick.
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So for example, things like Shaolin Kung Fu didn't really stick this time,
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but something like Chinese calligraphy,
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I was like, oh, I really enjoy this.
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I can see myself doing this for longer.
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And so then I have just continued.
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The four categories of hobbies are creative, intellectual, wellbeing, and connection.
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And let's dive into some of these examples.
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Creative hobbies aren't just for creative people.
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Even if you think your creativity sucks and is limited to drawing a stick,
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man, there are so many incredible creative hobbies you can dive into and find genuine enjoyment from.
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When I was a child at school,
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my art teacher told me that I was bad at art.
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I remember that I was doing a painting
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and I had mixed a bunch of colours together and had gone this kind of shade of like brownie,
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greenie, murky kind of colour.
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And I was struggling to get the paint colour I wanted.
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And she said to me,
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you've made a real meal of that, haven't you?
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She wasn't wrong.
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I had made a real meal of it.
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And she gave me a bad grade in art class because my art didn't look how it was supposed to look.
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I was not great objectively at making things look true to life.
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However, this narrative stuck with me for so long where I thought,
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okay, I'm not a creative person.
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I'm bad at art.
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But then it's like, okay,
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what does it mean to be bad at art to not be a creative person?
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That's actually just patently untrue.
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Every single human being on the planet has a creative spark and energy within them that's just waiting to come out.
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It doesn't matter what the end piece looks like.
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What matters is the creative act of actually showing up and doing the thing.
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So I wanted to just share that because I feel like a lot of people have this where they think,
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oh, I'm bad at this thing.
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I'm bad at this hobby,
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so therefore I shouldn't do it.
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I actually think that that's not the point at all.
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So creative hobbies include things like art.
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So painting, drawing, scrapbooking, things like calligraphy.
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So for me, I've been actually doing Chinese calligraphy specifically,
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but this could be any kind.
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Pottery, whether that's actually throwing the pottery and doing the whole like glazing and everything,
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or just painting it.
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Creating things like videos, whether that's YouTube videos or like more cinematic videos,
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or just like videos of beautiful things.
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Photography is a beautiful art form.
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And I found that whenever I've tried to get more into photography,
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I noticed beauty and the things around me even more.
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This can also include graphic design,
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baking or cooking, or even things like gardening.
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So in lockdown, I actually did a gardening project for about a year and a half.
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I literally dug up our lawn and grew an organic veggie patch with loads of organic fruits and vegetables.
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It was maybe a bit of a nightmare for my mum because the lawn was ruined,
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but it was a very interesting hobby to have.
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You might be interested in interior design or flower arrangement or music,
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such as singing or playing an instrument or even composing or producing or things like writing,
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whether that's fiction and creative stories,
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or just expressing your reflections on the world.
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But as much as I enjoy and love writing,
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one of the things
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that I often like to do is to make it effortless to get the ideas to start to flow.
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And sometimes I'll find that my brain wants to work faster than my fingers can literally type.
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And that's where I like to use Whisperflow,
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who are actually very kindly sponsoring today's video.
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It's essentially a voice-first writing tool that works across both Mac and Windows.
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So now whenever I start to feel that I want to get my thoughts out quicker into my computer,
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I can use flow to speak into my computer instead.
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And what it does is it transcribes what I say
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and automatically edits or like neatens up what I said as I go.
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That means all my filler words or pauses or ums
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or ahs or like rambling thoughts get turned into a nice sentence that is written clearly.
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Because one common issue I've run into with just normal voice dictation before I was using Whisperflow was
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that it would also transcribe all of the errors in my speech.
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One thing I found really helpful is how it can adapt depending on what kind of writing I'm going for.
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This means that things like the grammar,
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the sentence structure, are already suitable for whatever use case that I want to use it for.
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And so that's helped to save me quite a bit of time.
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So if you want to try Whisperflow,
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I've put the link in my description down below,
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and you can also use my code for an extra 30 days free.
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Now let's get back into the video.
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The second category is intellectual input.
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If you've ever felt a little bit lost for feeling that sense of progress ever ever since you left school or uni,
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and I can definitely relate to that.
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This section might be for you because intellectual input doesn't actually need to stop when formal education ends.
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And in fact, this time you're going to have
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so much more fun because you get to choose exactly what you want to learn and follow your heart.
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This category includes reading, so any kind of reading,
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whether that's fiction, nonfiction, anything that you enjoy and feel drawn to.
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It also includes learning.
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This could mean learning a language or learning about history or philosophy or any topic that instinctively draws your interest.
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One thing I would say here as well is to not only choose learning about topics
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that you think or you judge to be useful for yourself,
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but just things that you intuitively feel a resonance or interest in,
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because this will make it way more accessible for you to get into a flow state
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and actually really enjoy what you're doing.
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And consistently they've found that engagement with your hobby is actually more predictive of all the benefits of it than anything else.
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This kind of learning can take the form of courses,
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of books, classes, lessons, all that kind of thing.
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Another input is traveling, absorbing a new place,
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a new culture, a new maybe cuisine.
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And one thing I love about traveling is it gives you a new perspective on life,
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a completely different lens through which you're kind of having a peek and you're like,
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oh, that's how they do things over here.
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This is the feeling, the vibe,
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the way that they hold themselves in this space.
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The next category of hobbies is wellbeing.
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And this includes physical, mental, and spiritual.
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So some ideas include dancing.
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Maybe you want to connect with your body and move it in a way that feels fun,
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that feels good.
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There's social dancing.
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So I really enjoyed doing Latin salsa back at university,
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which was like a partner style salsa dancing with lots of spins.
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That was super fun.
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Or maybe you prefer to do like solo dancing or more like kind of K-pop style,
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hip hop style, or even something which I discovered a couple of years ago is this idea of ecstatic dance,
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where they DJ an ecstatic dance session where you really connect with yourself
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and you dance as if literally no one is watching,
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no one is judging and fully express yourself and move in whatever way feels good.
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You could also maybe get into yoga or Pilates.
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I love yoga and I do it multiple times a week.
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One of my favorite places is my yoga studio.
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It could include things like gym or running,
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hiking, walking, swimming, or things like martial arts,
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where there's a combination of the physical and also the skill.
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Another skill and physical combination is rock climbing.
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On the mental and spiritual side,
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maybe you could explore things like meditation,
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which over the last several years of my life has completely turned it around.
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And if you're new to meditation and have no idea where to start,
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I've actually created a completely free meditation starter pack.
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I'll leave a link down in my description below if you'd like to check it out.
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You could also pick up things like journaling.
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I find that journaling is one of my favorite hobbies that I love to go back to time and time again,
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because it helps me to really connect with myself and understand myself more deeply.
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And finally, something like breathwork,
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which I've been personally finding really revealing recently with having significant emotional releases through doing breathwork.
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The final category is connection.
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This is all about connecting with other people, with friends, family.
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It could mean coming up with a certain set of rituals or specific meetups that you do with people.
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For example, my husband and I,
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every single week, it's already pre-blocked in the calendar,
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we have regular date nights.
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And so we go to a new restaurant
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that we've been really wanting to try and mindfully enjoy the food and then also really spend that time connecting.
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This could also mean planning workout or hobby classes with a friend or meeting people there,
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such as like run clubs or like pottery classes.
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One thing I've been really enjoying recently is hosting people more regularly for dinners or lunches.
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Or you could even start up a creative club
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or a book club where you invite people over to do some kind of activity together.
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Essentially, this is all about recurring,
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regular touch points, so weekly dinner or like a hot girl walk that you go on.
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It's all good and well watching videos like this,
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which talk about how to improve your life,
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how to make changes that move you closer towards your higher self.
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But the most important thing is actually turn these ideas and this inspiration into action.
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So in every single video,
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I like to invite you guys to come up with two action points right after watching the video
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and write them down somewhere.
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And I will even suggest one,
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potentially try switching out at least 30 minutes this week to
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spend on a hobby instead of scrolling in your phone and see how you feel after doing it.
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If you liked this video,
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I think you might enjoy this one over here where I
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walk you through my complete three-step butterfly framework on how to completely reinvent your identity to change your life.
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As always, thank you so much for watching,
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take care of yourselves and remember that the journey is the destination.
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I'll see you in the next video, bye.
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Vocabulaire et conseils d’expression pour cette leçon
Cette leçon d’expression orale de niveau C1 s’appuie sur la vidéo « Hobbies: Your Best Defense Against Brain Rot ». Cette vidéo contient 340 phrases et 3779 mots à répéter en shadowing. La partie parlée dure 16:56. Le locuteur parle vite, environ 223 mots par minute : attendez-vous à des liaisons et à des sons réduits. 82 % 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 |
|---|---|---|
| hobby nom | /ˈhɑ.bi/ | passe-temps, hobby |
| dopamine nom | /ˈdoʊ.pəˌmin/ | dopamine |
| cigarette nom | /ˈsɪɡəɹɛt/ | cigarette |
| calligraphy nom | /kəˈlɪɡɹəfi/ | calligraphie, chirographie |
| pottery nom | /ˈpɑtəɹi/ | poterie |
| enjoyment nom | /ɪnˈd͡ʒɔɪ.mənt/ | jouissance, plaisir |
| salsa nom | /ˈsɑl.sə/ | sauce salsa, salsa |
| receptor nom | /ɹɪˈsɛp.tə/ | récepteur |
| scroll nom | /skɹoʊl/ | rouleau (de papyrus ou de parchemin), papyrus |
| bore verbe | /boɹ/ | ennuyer, barber |
| void adjectif | /vɔɪd/ | vide, libre |
| ecstatic adjectif | /ɛkˈstætɪk/ | extatique |
| lollipop nom | /ˈlɑlipɑp/ | sucette, suçon |
| neuroscience nom | neuroscience | |
| nourish verbe | /ˈnʌɹ.ɪʃ/ | nourrir |
Les verbes à particule que vous entendrez
| Mot | Prononciation | Sens |
|---|---|---|
| come up with verbe | inventer, imaginer | |
| check out verbe | mater, regarder | |
| come out verbe | /ˌkʌm ˈaʊt/ | sortir |
| pick up verbe | soulever | |
| show up verbe | apparaître, se montrer se pointer | |
| switch off verbe | éteindre | |
| work out verbe | /ˌwɝk ˈaʊt/ | calculer |
Des phrases à répéter
Des phrases courtes et complètes de la vidéo, à réutiliser dans la conversation de tous les jours :
- They're like, hmm, what are my hobbies?
- There's an interesting comparison with let's say quitting smoking.
- It's like, okay, you know what?
- What do I want to do for me?
- What even are my hobbies?
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 continu have/has been + -ing — une action commencée avant et toujours en cours | I've been thinking · I've been noticing |
| Present perfect have/has + participe passé — une action passée qui compte encore maintenant | I've noticed · has trained · I've made |
| Voix passive be + participe passé — l’accent est mis sur ce qui arrive, pas sur qui le fait | can be defined · being released · are addicted |
Prononciation à surveiller
Le locuteur utilise 81 contractions et formes réduites, comme I've, you're, I'm. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « sh » et « zh »: meditation /mɛdɪˈteɪʃn̩/, nourish /ˈnʌɹ.ɪʃ/, shorten /ˈʃɔɹtn̩/, stimulation /stɪm.jʊˈleɪ.ʃən/, dementia /dɪˈmɛnʃə/
- Mots longs — placez bien l’accent: calligraphy /kəˈlɪɡɹəfi/, stimulation /stɪm.jʊˈleɪ.ʃən/, psychologist /ˌsaɪˈkɑl.ə.d͡ʒɪst/, beautifully /ˈbju.tɪ.fə.li/, creativity /kri.eɪˈtɪv.ᵻ.ti/
Les sons difficiles pour les francophones :
- /h/ — il se souffle, il n’est pas muet: hobby /ˈhɑ.bi/, hike /haɪk/
- /tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: enjoyment /ɪnˈd͡ʒɔɪ.mənt/, psychologist /ˌsaɪˈkɑl.ə.d͡ʒɪst/, surge /sɝd͡ʒ/, enjoyable /ɛnˈd͡ʒɔɪ.ə.bl̩/, vegetable /ˈvɛd͡ʒ.tə.bəl/
- /r/ anglais — langue recourbée, sans frotter la gorge: cigarette /ˈsɪɡəɹɛt/, calligraphy /kəˈlɪɡɹəfi/, pottery /ˈpɑtəɹi/, receptor /ɹɪˈsɛp.tə/, scroll /skɹoʊl/
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 hobby, dopamine, cigarette.
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.