शैडोइंग अभ्यास: 15 tips to stop doom scrolling ✧ end your phone addiction *✧･ﾟ:* - वीडियो के साथ अंग्रेजी बोलना सीखें
अभ्यास मोड चुनें
हर मोड पूरी स्क्रीन का अभ्यास कक्ष खोलता है।
116 वाक्य
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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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इस पाठ की शब्दावली और बोलने के सुझाव
यह स्पीकिंग पाठ वीडियो “15 tips to stop doom scrolling ✧ end your phone addiction *✧･ﾟ:*” पर आधारित है। सबसे ज़्यादा दोहराए गए शब्द ये हैं: app, scrolling, addiction, rule। इस वीडियो में शैडोइंग के लिए 116 वाक्य और 1607 शब्द हैं। बोला गया हिस्सा 8:41 लंबा है। वक्ता तेज़ बोलता है, लगभग 185 शब्द प्रति मिनट, इसलिए जुड़ी हुई और कमज़ोर ध्वनियाँ ज़्यादा मिलेंगी। 86% शब्द अंग्रेज़ी के 3,000 सबसे आम शब्दों में से हैं; बाकी शब्द अभ्यास से पहले देख लेना अच्छा रहेगा।
इस वीडियो की मुख्य शब्दावली
वीडियो के 15 सीखने लायक शब्द, उच्चारण और अर्थ के साथ:
| शब्द | उच्चारण | अर्थ |
|---|---|---|
| scroll संज्ञा | /skɹoʊl/ | पुस्तक |
| addiction संज्ञा | /əˈdɪkˌʃən/ | व्यसन |
| habit संज्ञा | /ˈhæb.ɪt/ | अभ्यास, आदत |
| intention संज्ञा | /ɪnˈtɛnʃn̩/ | अभिप्राय, इच्छा |
| delay संज्ञा | /dɪˈleɪ̯/ | देर, विलंब |
| podcast संज्ञा | /ˈpɑdˌkæst/ | पॉडकास्ट, कोशसत्र |
| notification संज्ञा | /ˌnoʊtɪfɪˈkeɪʃn̩/ | अनुज्ञापन, ज्ञापन |
| mindset संज्ञा | /ˈmaɪn(d)ˌsɛt/ | मानसिकता |
| topic संज्ञा | /ˈtɑpɪk/ | प्रसंग, विषय |
| everyday विशेषण | /ˈɛvɹiˌdeɪ/ | दैनिक, रोज़ाना |
| belief संज्ञा | /bɪˈliːf/ | विश्वास, धारणा |
| happiness संज्ञा | /ˈhæpinɪs/ | Hindi: हर्ष, आनंद |
| shadow संज्ञा | /ˈʃædəʊ̯/ | परछाई, छाया |
| desk संज्ञा | /dɛsk/ | मेज़ |
| disappointed विशेषण | /ˌdɪsəˈpɔɪnɪd/ | निराश |
वीडियो में आने वाली फ़्रेज़ल वर्ब
| शब्द | अर्थ |
|---|---|
| turn off क्रिया | बंद करना |
दोहराने लायक वाक्य
वीडियो के छोटे, पूरे वाक्य जिन्हें आप रोज़ की बातचीत में इस्तेमाल कर सकते हैं:
- Are you feeling tired?
- Don't use your phone in the morning.
- That's because you can't rely purely on willpower.
इस वीडियो का व्याकरण
वक्ता जिन संरचनाओं का सबसे अधिक प्रयोग करता है, वीडियो के असली शब्दों के साथ:
| संरचना | वीडियो में |
|---|---|
| Present perfect have/has + past participle — बीता हुआ काम जिसका असर अभी भी है | have set · I've made · has changed |
| Passive voice be + past participle — ज़ोर इस पर कि क्या होता है, न कि कौन करता है | be exposed · are addicted · are designed |
| Superlatives the -est / the most … — समूह में सबसे ऊपर या नीचे | The easiest · your highest · the best |
| क्रिया + -ing enjoy, keep, stop… + -ing — वे क्रियाएँ जिनके बाद -ing रूप आता है | stop scrolling · enjoy spending · stop using |
ध्यान देने योग्य उच्चारण
वक्ता 25 बार संक्षिप्त रूपों का प्रयोग करता है, जैसे don't, you're, can't। इन्हें वैसे ही छोटा बोलें जैसा आप सुनते हैं।
- “sh” और “zh” की ध्वनियाँ: addiction /əˈdɪkˌʃən/, intention /ɪnˈtɛnʃn̩/, distraction /dɪsˈtɹæk.ʃən/, notification /ˌnoʊtɪfɪˈkeɪʃn̩/, shadow /ˈʃædəʊ̯/
- लंबे शब्द — बलाघात सही रखें: notification /ˌnoʊtɪfɪˈkeɪʃn̩/, disappointed /ˌdɪsəˈpɔɪnɪd/, inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, motivation /ˈmoʊ.tə.veɪ.ʃən/, appreciation /əˌpɹiː.ʃiˈeɪ.ʃən/
हिंदी भाषियों के लिए मुश्किल ध्वनियाँ:
- /v/ और /w/ का फ़र्क़ — /v/ में ऊपर के दाँत निचले होंठ को छूते हैं, /w/ में होंठ गोल होते हैं: overcome /ˌəʊ.vəˈkʌm/, everyday /ˈɛvɹiˌdeɪ/, visible /ˈvɪzɪb(ə)l/, invest /ɪnˈvɛst/, forgive /fɚˈɡɪv/
- /z/ — इसे “ज” (/dʒ/) न बनाएँ: visible /ˈvɪzɪb(ə)l/, nowadays /ˈnaʊ.ə.deɪz/, invisible /ɪnˈvɪzəb(ə)l/, expose /ɪkˈspoʊz/
- शब्द की शुरुआत में s + व्यंजन — पहले “इ” न जोड़ें: scroll /skɹoʊl/, skill /skɪl/, spin /spɪn/
इस वीडियो से अभ्यास कैसे करें
- पहले बिना बोले पूरा वीडियो एक बार सुनें और जो शब्द नहीं आते उन्हें लिख लें।
- 0.75× गति से शुरू करें, एक-एक वाक्य की शैडोइंग करें, और सहज लगने पर सामान्य गति पर लौटें।
- अपनी आवाज़ रिकॉर्ड करें और मूल से तुलना करें, ख़ासकर scroll, addiction, habit जैसे शब्दों पर ध्यान दें।
शैडोइंग तकनीक क्या है?
शैडोइंग (Shadowing) एक विज्ञान-समर्थित भाषा सीखने की तकनीक है जो मूल रूप से पेशेवर दुभाषिया प्रशिक्षण के लिए विकसित की गई थी। विधि सरल लेकिन शक्तिशाली है: आप मूल अंग्रेज़ी ऑडियो सुनते हैं और तुरंत इसे ज़ोर से दोहराते हैं — जैसे वक्ता की छाया 1-2 सेकंड की देरी से। शोध से पता चलता है कि यह उच्चारण सटीकता, स्वर, लय, जुड़ी हुई ध्वनियाँ, सुनने की समझ और बोलने की प्रवाहशीलता में काफ़ी सुधार करता है।