शैडोइंग अभ्यास: ADHD Focus Skills That Actually Work| Things I learned in Therapy - वीडियो के साथ अंग्रेजी बोलना सीखें

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Attention regulation is a core issue for those of us with ADHD.

We often can't focus for as long as we need to on a task, we don't know how to take effective breaks,

and we are bombarded by distractions both from inside of our minds and from the external world.

In this video, I'll be sharing tips that I learned

when I was in therapy that help with focus and productivity for those of us with ADHD.

We'll be breaking down how to work with your actual attention span, how to take effective breaks, and what to do about the pesky distraction thoughts you get when you're trying to work.

Welcome back to Skills That Stuck, the five -part series where I break down everything I learned in therapy after I was diagnosed with ADHD.

If you're new here, hi I'm Anna, I have a master's degree in neuroscience and cognition, I have been clinically diagnosed with ADHD,

and I share science -backed strategies and down -to -earth tips from daily life to help all of us with busy, ambitious brains live better lives.

So let's dive in.

Just a quick disclaimer, I'm not a licensed therapist and this is not a replacement for your own therapy or professional health.

These are just the most valuable lessons that i took from

when i was in therapy so please use your discernment take what resonates leave what doesn't

and let me know in the comments what you think of

these tips first let's cover how to work with your actual

attention span most of us have heard of the pomodoro method the study method where you work for 25 minutes

and then take a five minute break repeat

that a few times before taking a longer break

but where did this whole 25 minute thing actually come from

and how come it doesn't work for a lot of us

with adhd 25 minutes is thought to be long enough for you to make meaningful progress on a task.

But in reality, it's really hard for most people to sustain their attention past 15 to 20 minutes.

And for those of us with ADHD, it may be closer to 10 minutes or even less.

Now just a caveat here, if you maintain really good self care, you can train your attention span to go a little bit longer every time.

But it's really important to start a little bit closer to your baseline in order for you to make realistic progress.

So let's figure out your actual average time for sustained focus.

The following five step exercise is one of the most helpful things I learned in therapy.

So step one is to choose a task that you have to do, preferably something boring or uninteresting or something you have a difficult time with.

Now before you begin the task, you're going to want to start a stopwatch on your phone.

Step two, start the task.

Step three, as soon as you notice that you're getting distracted or tired or you feel the urge to take a break, stop the stopwatch.

Now just note that the point here is not to try and do the task for as long as possible.

It's just to notice how long you can go before your

brain kind of gives up now note down the time on

the stopwatch step four is to repeat steps one to three a few more times

so do about like four rounds of this

and note down the time on the stopwatch every time you stop it to take a break or

because you got distracted now step five is to calculate the

mean average of all of those times to find your average

sustained focus time the first time i did this a few

years ago my average was only about seven minutes long My first round was 11 minutes, then 2 minutes, then 7 plus 7,

which divided by 4 became 6 .75 minutes, which is not very long.

Now, instead of trying to do a Pomodoro with 25 -minute sessions from the get -go, you can work a little bit closer to your average attention span and take more frequent, shorter breaks.

And I know recording these times and starting and stopping the stopwatch may seem like a lot of stuff going on, so it may be helpful to do this with a body double

when you try

and do it now let's remember my attention span was only about seven minutes the first time i did this

and i totally hear you

if you're screaming at me through the screen going anna that's

way too short to get anything done i'm not gonna get into any sort of flow

and i totally hear you on that

but the most important part of this exercise for me was actually just realizing

that i will get tired and distracted a lot more frequently than i thought

or hoped i still find this exercise super helpful to do

because for a while i did just set like 10 minute timers

and take more frequent breaks until i could work my way

up now i tend to set anywhere from between a 25 to a 45 minute timer

and i do get a little bit distracted during those focus blocks

but i'm a lot more compassionate with myself for that

and instead of using the pomodoro to get myself to focus for

that long stretch of time i actually use it to guide me to take regular structured breaks

which brings me on to the next topic how do you optimize your breaks

so we all know that we do need to be taking little breaks in between our tasks

and throughout the day to maintain a healthy balance of work and life and to be able to focus effectively anyway.

But how do we make sure that those breaks are effective and restorative?

Having just covered the Pomodoro method, we now know that we can take either shorter

or longer breaks depending on what kind of work you just did

or how long you were working for or how many rounds of focus work you've just been doing.

So short breaks, long breaks, different things.

Let's start by figuring out what you should do when you start any sort of break.

So first things first, we need to make sure that we don't get carried away when we start a break.

Just like you would set a Pomodoro style timer for your work, you're also going to want to set a timer

when you start a break so that it reminds you to come back afterwards.

I really like the app Focus Friend for this, the one that was designed by Hank Green.

I like to use that when I'm working on my own, but I often also use a structured co -working app called focus space

because the hosts of the focus sessions on there actually lead you through the breaks with active stretching

or mindfulness or they remind you to get up and get water

and they check in with you on your progress

and it's just really nice to have some interaction and accountability

so i'll leave the link in the description box below for you to try focus space and

if you decide to sign up with it then you can get a 20 discount for life using my link

so in addition to setting a timer

when you do start a break it's important to acknowledge

that you will need to spend some time refocusing when you come back to work.

I find it really, really helpful to build in a couple of refocus rituals or routines that I can rely on, but I'm going to break those down in a future video, so stay tuned for that.

Okay, what should you do during a short break?

Short breaks are usually around five minutes long, so make sure that you don't start any sort of break activities

that would take longer than that or get you sucked into something else entirely

when you need to be able to get back to work in five minutes time.

The best thing to do is to stand up and move away from your workspace and do something that's like mildly engaging, but not too engaging.

So here are some examples.

You could make a cup of tea or coffee.

You can drink a glass of water.

You could do a five minute body scan meditation.

I also like to move away from my desk to do this.

Or you could do five minutes of gentle stretching.

Basically, any easy task that's five minutes or less

and doesn't use too much brain power and won't get you carried away with

that other task and I'm begging you try not to check your phone.

Now what about longer breaks?

100

What do we do with a longer break?

101

Longer breaks are usually about 30 minutes long.

102

You would usually take a longer break after several rounds of like focus sprints

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and then shorter break

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or after doing like an extended amount of work like maybe you got into hyper focus

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or flow and now you just need a much longer break to make up for all of that energy you just spent.

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During longer breaks you should still avoid trying to incorporate things

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that would be too engaging or get you too sucked in

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but you could incorporate activities like having a snack

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or a meal going for a short walk doing a mini workout i like to just put some music on

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and dance around for a bit or doing something restorative like a yoga nidra

111

or non -sleep deep rest meditation

112

or have a 20 minute power nap now just a few

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general tips for breaks as complex as it might be in this day

114

and age because our devices are everywhere try not to check your phone

115

and your notifications and social media when you take breaks.

116

It might sound silly but actually try to schedule in your scroll time

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but when you do it it's what you wanted to do with that time.

118

This way it's much more intentional and it doesn't disrupt your work day and you don't feel bad about it.

119

Now again I find it super super important to step away from my workspace

120

and away from my screens when I take a break.

121

This helps me come back and actually feel more refreshed

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because the change of context helps me process the change of time

123

and like actually experience my life

124

and also just for my eye health to stop staring at a screen

125

so close for a while automated routines

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and settings on your devices can actually be really helpful with this

127

so my phone has a routine

128

that i can put it in called focus mode where it blocks all distracting apps

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and it puts my phone on do not disturb so

130

that i'm not even tempted to look at it the last

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topic we're going to cover in this video today is what to do with distractions you experience

132

while you're working and how to delay distracting thoughts.

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If you have a boring or difficult task you are likely to get distracted.

134

Thoughts of more interesting activities you could be doing or thoughts in general might just distract you from your work.

135

These can often seem more interesting or engaging than what you have to do at the time.

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So how can you stay committed to focusing once you've decided to sit down and work on a task?

137

Allow me to introduce you to the thought parking lot so

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when you sit down to work on a task grab something else

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that you can write on i like to use these mini pocket notebooks

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but you could also use like a small whiteboard

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or sometimes i just use my bullet journal

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if it's there anything you can have next to you

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that you can easily write on this will be your thought parking lot now you can start your focus timer

144

and your task as per usual and as soon as you notice a distracting thought

145

while you're working grab a pen

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and write it down in your thought parking lot just keep it to like one sentence do not act on it.

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Just write it down, leave it alone, and then continue with the task you were working on.

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This technique helps you let go of and move on from distracting thoughts until it's time to actually deal with them.

149

Knowing that the thought is safely written down in the parking lot means

150

that you don't have to worry about ruminating on it in your head so that you can remember it.

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You also don't have to act on it immediately.

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Now when it's time for you to take a longer break, you can have a look at what's on your thought parking lot.

153

Go through the list that you've written down and assess your options

154

if something takes less than five minutes

155

and it's something you can do then just go get it done

156

if it's something that's now irrelevant

157

or it was just a thought you were having you can just cross it off

158

and let it go and if it's something important

159

that you can't do right now because of time or

160

because of you know the situation you're in then schedule it into your calendar

161

and block out time to do it

162

or add it to your actual to -do list to deal with

163

when you schedule time for that

164

so to summarize what we went through in this video we

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talked about how to work with your actual attention span by finding the average

166

when you're doing a really boring or unengaging task

167

and then we talked about how to take effective breaks for both longer breaks

168

and shorter breaks and then lastly we talked about dealing with distractions

169

while you are working using the thought parking lot method thank you

170

so much for spending time with me today

171

and i will be doing some more videos on focus productivity

172

and time management soon also i'll be making a video on those refocus routines

173

that I really like to use so stay tuned for that.

174

If you have any questions on this topic

175

or anything else you want me to cover please write it down in the comments.

176

I do read through all of the comments and as always stay curious, stay connected and turn your potential into action.

177

Bye!

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इस पाठ की शब्दावली और बोलने के सुझाव

इस वीडियो में शैडोइंग के लिए 177 वाक्य और 2428 शब्द हैं। बोला गया हिस्सा 10:43 लंबा है। वक्ता तेज़ बोलता है, लगभग 227 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
helpful विशेषण	/ˈhɛlp.fl̩/	मददगार
routine संज्ञा	/ɹuˈtin/	दिनचर्या
topic संज्ञा	/ˈtɑpɪk/	प्रसंग, विषय
suck क्रिया	/sʌk/	चूसना
remind क्रिया	/ɹəˈmaɪnd/	याद दिलाना
frequent विशेषण	/ˈfɹiː.kwənt/	बार बार, बारंबार
tune संज्ञा	/tjuːn/	धुन
meditation संज्ञा	/mɛdɪˈteɪʃn̩/	चिंतन, मनन
meal संज्ञा	/ˈmiːl/	भोजन, जेमन
pocket संज्ञा	/ˈpɑ.kɪt/	जेब, चेद
lesson संज्ञा	/ˈlɛs.ən/	पाठ, सबक़
technique संज्ञा	/tɛkˈniːk/	तकनीक
curious विशेषण	/ˈkjʊɹ.i.əs/	उत्सुक, जिज्ञासु
desk संज्ञा	/dɛsk/	मेज़
afterwards क्रिया विशेषण	/ˈæf.tɚ.wɚdz/	बाद में, पश्चात

वीडियो में आने वाली फ़्रेज़ल वर्ब

शब्द	अर्थ
come back क्रिया	वापस आना
get up क्रिया	उठना
sit down क्रिया	बैठना
stand up क्रिया	उठना

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 been · have heard · you've decided
Passive voice be + past participle — ज़ोर इस पर कि क्या होता है, न कि कौन करता है	are bombarded · was diagnosed · is thought

ध्यान देने योग्य उच्चारण

वक्ता 40 बार संक्षिप्त रूपों का प्रयोग करता है, जैसे you're, I'm, don't। इन्हें वैसे ही छोटा बोलें जैसा आप सुनते हैं।

“sh” और “zh” की ध्वनियाँ: distraction /dɪsˈtɹæk.ʃən/, meditation /mɛdɪˈteɪʃn̩/, regulation /ˌɹɛɡjʊˈleɪʃən/, interaction /ˌɪn.təˈɹæk.ʃən/, ambitious /æmˈbɪʃ.əs/
लंबे शब्द — बलाघात सही रखें: productivity /ˌpɹɒdʌkˈtɪvəti/, incorporate /ɪŋˈkɔɹ.pɚ.eɪt/, regulation /ˌɹɛɡjʊˈleɪʃən/, interaction /ˌɪn.təˈɹæk.ʃən/, irrelevant /ɪˈɹɛləvənt/

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 helpful, routine, topic 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।

शैडोइंग तकनीक: पूरी चरण-दर-चरण गाइड पढ़ें →

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इस पाठ की शब्दावली और बोलने के सुझाव

इस वीडियो की मुख्य शब्दावली

वीडियो में आने वाली फ़्रेज़ल वर्ब

इस वीडियो का व्याकरण

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इस वीडियो से अभ्यास कैसे करें

शैडोइंग तकनीक क्या है?