Pratique du Shadowing: How to Prevent Brain Fog | 3 Easy Steps! - Apprendre l'anglais à l'oral avec la vidéo
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Hi lovelies, it's Jess and welcome back to my channel.
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Today I'm going to share with you three steps for reducing brain fog.
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It's that cloudiness, forgetfulness, feeling really tired, mentally drained.
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It's often the first thing that we experience before we end up suffering from burnout.
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So it's really important to pick up on these little early warning signs and address them effectively.
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And Winston so badly wants to be in this video, buddy.
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No. Also, before we get into today's video, a reminder, I'll leave a link to all of my resources down below in the description box,
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including the link to pre -order my new book, Work -Life Balance Survival Guide.
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So if you want to improve your productivity and essentially get all the important things done without feeling overwhelmed or burning out,
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then this is the book for you if you want to optimize your days and stress less.
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So go and click the link down below and pre -order after this video.
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But let's get straight into my three easy steps to reduce brain fog.
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So first I just want to talk about what is brain fog.
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So brain fog is a huge barrier to productivity and our personal well -being but it's so commonly experienced.
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So how does it manifest?
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Basically brain fog can manifest as having trouble staying on task, forgetfulness, making frequent errors you wouldn't normally make,
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feeling mentally tired and finding it really hard to focus or even just having And personally, I've experienced brain fog.
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I'm not completely immune to it, but there are things that I can do to pick up on these warning signs really early.
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And that way I can overcome it really quickly so
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that it's not holding me back from achieving what I want to be doing.
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And it's also not basically ruining my life because when you experience severe brain fog, it's so hard to even show up in your own relationships.
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Personally, one experience I've had of brain fog was last year,
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a girlfriend of mine come over for tea and she was so excited talking about her business,
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but I was so mentally drained and tired because I really couldn't access a lot of the other
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typical forms of self -care when I was in these lockdowns.
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And I was also a little bit overworked.
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And I really found it hard to stay on track in that conversation
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I felt like I was getting a really bad headache or a migraine and I just felt so overwhelmed.
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Honestly, it was like my brain felt literally fried.
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I was just so tired.
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And because I know how it feels to be in that situation and experience brain fog,
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I wanted to share the three most effective things that I do that have helped me a lot.
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And I know it's going to help you too.
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So let's get straight into them.
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Go all the way back to seven years ago and you can watch those videos.
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But step one for reducing brain fog is to switch off.
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You have to allow your mind to switch off because your brain is tired.
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If you think about physical exhaustion, you physically have to rest.
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Mental exhaustion, it's the same.
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You mentally have to rest.
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You have to allow your body to do things that enable your mind to switch off.
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just focusing on the birds and the trees or lying in the sun
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Even creative hobbies and art or anything
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that you do with your hands to get out of your head and into your body, it's so grounding.
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So gardening, pottery, all that sort of stuff.
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Side note, the other week I was away with Adam
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and I had a long hot bath for one hour and 45 minutes.
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That was a world record, but I wasn't experiencing brain fog.
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It was just a preventative measure.
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We'll say that.
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That and I just honestly could live in the bath for several hours at a time.
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Step two is mindful meditation.
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I am really learning a lot about the benefits and the benefits are just so wide.
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They are amazing.
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So mindfulness meditation is when you focus more on your body or your breathing.
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Again, it's allowing your brain to refocus, to re -oxygenate, but to really switch off
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because you're only aware of such simple things such as body awareness or breath awareness.
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So it's a really good antidote for brain fog.
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And then the third step that I would always take when I experience brain fog is to exercise.
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experiencing brain fog as part of complete burnout, then be really mindful of the kind of exercise you're doing in case you're quite exhausted.
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Then things like relaxing yoga and yin or just going for a nice little walk can be plenty.
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But exercising is a great way to overcome brain fog.
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So I listened to a great podcast the other day talking about the importance of exercise.
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And I learned that our body releases neurochemicals that help the brain and improve brain function when we exercise.
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Because these neurochemicals assist in our brain creating new neural pathways and connections.
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It also improves oxygen flow which results in improved clarity
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and concentration and when we exercise we're also getting out of our heads
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and into our bodies again which provides more opportunities for our minds to unwind.
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Now, I know I said three steps, but you've stayed to the end of the video.
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So you're getting a bonus tip as a thank you for sticking around.
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So this tip is to minimize the stretches of mental work to 90 minutes.
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So in addition to taking frequent breaks, it's important to also take a more substantial break every 90 minutes to really reduce the amount of stress
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that we're putting on our minds.
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And this is something that I've started to do, especially when I'm in the office.
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So like my larger break every 90 minutes will be going and moving my car.
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a bit of a walk to the car park, I move my car, walk all the way back up and then I'll usually make a cup of tea.
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It's a really good way to just reset and refresh
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and allow you to sustain your level of productivity throughout the day and your focus and concentration.
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So comment below letting me know which tip you found to be the most beneficial or if you've experienced brain fog
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What sort of things work for you?
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Can we please compile a list of helpful advice down in the comments?
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Because I feel like that would really benefit a lot of us.
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And of course, if you like this video, like and subscribe.
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And don't forget, links to all my resources will be down below, including my new book, Work -Life Balance Survival Guide.
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Anyway, go pre -order that if you haven't already, and I'll see you very soon with another video.
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Bye, lovelies.
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you
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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 « How to Prevent Brain Fog ». Les mots qui reviennent le plus souvent : brain, fog, step, exercise, tired. Cette vidéo contient 87 phrases et 1165 mots à répéter en shadowing. La partie parlée dure 6:49. Le locuteur parle à un rythme naturel d’environ 171 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 |
|---|---|---|
| mentally adverbe | /ˈmɛntəli/ | mentalement |
| productivity nom | /ˌpɹɒdʌkˈtɪvəti/ | productivité |
| burnout nom | /ˈbɜː(ɹ)naʊt/ | burn-out, surmenage |
| exhaustion nom | /ɪɡˈzɔːs.t͡ʃən/ | épuisement |
| forgetfulness nom | /fəˈɡɛtfʊlnɪs/ | étourderie |
| mindful adjectif | /ˈmaɪnd.fl̩/ | conscient |
| overwhelm verbe | /ˌoʊ.vɚˈwɛlm/ | abreuver |
| manifest nom | /ˈmæn.ɪ.fɛst/ | manifeste, bordereau |
| distress nom | /dɪˈstɹɛs/ | détresse |
| drain nom | /dɹiːn/ | drain, bonde |
| antidote nom | /ˈæn.tɪ.doʊt/ | antidote, contrepoison |
| cloudiness nom | nébulosité | |
| compile verbe | /kəmˈpaɪl/ | compiler |
| migraine nom | /ˈmaɪɡɹeɪn/ | migraine |
| mindfulness nom | /ˈmaɪn(d)fʊlnəs/ | pleine conscience |
Les verbes à particule que vous entendrez
| Mot | Sens |
|---|---|
| switch off verbe | éteindre |
| back up verbe | reculer |
| end up verbe | se terminer, se finir |
Prononciation à surveiller
Le locuteur utilise 23 contractions et formes réduites, comme you're, I'll, I'm. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « sh » et « zh »: meditation /mɛdɪˈteɪʃn̩/, refresh /ɹɪˈfɹɛʃ/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/
- Mots longs — placez bien l’accent: productivity /ˌpɹɒdʌkˈtɪvəti/, forgetfulness /fəˈɡɛtfʊlnɪs/, oxygenate /ˈɒksɪdʒəneɪt/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/
Les sons difficiles pour les francophones :
- /h/ — il se souffle, il n’est pas muet: hobby /ˈhɑ.bi/, headache /ˈhɛdeɪk/
- /tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: exhaustion /ɪɡˈzɔːs.t͡ʃən/, oxygenate /ˈɒksɪdʒəneɪt/
- /r/ anglais — langue recourbée, sans frotter la gorge: productivity /ˌpɹɒdʌkˈtɪvəti/, burnout /ˈbɜː(ɹ)naʊt/, distress /dɪˈstɹɛs/, drain /dɹiːn/, migraine /ˈmaɪɡɹeɪn/
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 mentally, productivity, burnout.
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.