शैडोइंग अभ्यास: My phone was making me a loser. So I quit it. - वीडियो के साथ अंग्रेजी बोलना सीखें

What happens when a person who's chronically online quits their phone for 24 hours?

Hey, that's me.

I'm chronically online.

And as much fun as that sounds, lately I've been noticing that I've been feeling like I'm losing my brain.

I catch myself comparing my life to strangers online almost constantly.

I feel like I'm not able to focus or even be bored for more than three minutes at a time.

And my attention span?

Cooked.

So I decided to run a little experiment.

I'm spending the next 24 hours completely off my phone to see

if I can start to cure my brain rot in as little as a day.

But if I'm gonna be at all successful in this challenge, then it needs to start the night before.

That's right.

We got an alarm clock.

One of the cardinal rules of habit change is to make that habit easier or harder to do.

And one of the easiest ways you can do this is to just set up your environment

so that it sets you up for success

Because I don't know about you I just don't have the

willpower to only hit snooze on this phone first thing in the morning No, no, no my mornings for the past.

I don't even know how long have looked just like this alarm goes off

and before you know it I have checked emails.

I have checked YouTube comments

and then you know I'm checking tick-tock to see what my favorite foster cat is up to

So before i've even had a chance to get out of bed and start my day I am feeling overwhelmed,

wondering why I don't have my dream body yet and why I haven't started my million dollar business before 8am.

So tonight, no phone in the bedroom.

Let's see how it goes.

Good night.

That alarm was jarring to say the least.

And I did want to grab for my phone, but it's not here so it's good the detox begins okay

it's raining

right now and i'm just having my coffee this morning before i head to the gym

and normally i wouldn't even give myself time to be able to do this

because my alarm would go off of my phone, I'd grab it and then immediately start scrolling

and it like I would end up wasting like 15-20 minutes just laying in bed

and then end up having to rush for the rest of my morning.

So I almost never sit down and have my coffee.

I always take it to go.

But it is interesting because I feel like my body is waiting for something to react to, whether it be getting into like the scrolling rabbit hole, checking emails, checking notifications.

I feel like I want to do something.

So I'm actually kind of antsy.

Yeah, I'm not used to it.

Now since we're here, let's talk about the rules for the day.

Rule number one, absolutely no social media use whatsoever.

No Instagram, no TikTok, and no YouTube.

This is gonna be my biggest challenge of the day because I have an addiction, sir!

And rule number two is that I can only use my phone today for actual calls or text messages.

And the only texts I'm expecting today are from my family group chat.

everything else must be on desktop

and as the old saying goes fail to plan plan to fail

so I've also made myself a bit of a to-do list for the day it's well known

that if you start your day doing something just a little bit difficult

and delay those instant gratification dopamine hits then you're gonna set

yourself up for a day of better focus better mood

and less reactivity and that's what I'm banking on

so I'm gonna start by doing something hard

which is going to the gym okay well

that was a good start I really want to go check my phone

and what I usually like to do after my workouts is to go get myself a coffee

and that's when I kind of do a silly little scroll

and check my emails and stuff but we're not going to do

that today we're just going to enjoy the coffee in silence.

Yeah it was good I needed to do that because I felt really exposed,

because I had no work to do I had no laptop

I had no book I had no journal I had nothing to write down with me

so literally just had to sit there

and the amount of times I wanted to actually reach for my phone just

because I felt a little bit uncomfortable not having something to do

or something to distract me

or something to make me feel like I don't know almost

like less alone it was weird a little more uncomfortable than I thought.

By this point I was actually feeling pretty good.

It was really nice not starting the day comparing myself to somebody else.

But then came my next challenge, having my meal in silence.

Because see, I almost never eat my meals like this.

In fact, this is my favorite time to have another silly little scroll.

I want to reach for my phone so bad right now.

And I could almost feel this in my gut.

I wasn't just hungry, I really wanted that instant hit of dopamine.

I don't know what to do with myself.

Then after getting ready, this is where the hard part begins because I needed to do some work.

And since I don't really trust myself not to grab from my phone, I decided to bring in the big muscle to make sure I keep myself on track

because rule number two of habit change, don't rely on willpower.

So I bought this thing.

Yeah, I bought a brick.

100% not sponsored.

I bought it with my own money and it's because I don't trust myself.

And I have tried it all.

I've gone grayscale on my phone.

I've tried the reminder apps and I always ignore them.

Remember that rule of habit change?

Make the habit you want to break harder to do.

And this thing is about as physical a barrier as it gets.

So I'm going to try bricking my phone for a couple hours and see how much productive work I can get done.

So we're locked out until tomorrow, folks.

But one thing I'm really happy about is I've been up for six hours and I haven't checked a single email yet.

Which to me is actually quite refreshing because it's just a reminder that one, nothing is truly that urgent.

And two, I don't need to react to anything.

So not reacting to things like comments or my inbox first thing in the morning has actually been quite nice.

100

I feel like my brain is clear, is happy, ready to get into things.

101

So I was listening to a podcast a couple of days before I decided to do the challenge, and it inspired me to keep an intrusive thoughts journal.

102

People who tend to app switch when they scroll or people who have a lot of tabs open when they're working,

103

they tend to switch every 45 seconds or something like that.

104

So it's really, really hard to get into a flow state and to stay focused.

105

But the really sort of interesting and kind of scary thing about that was when they took those distractions away, people started to interrupt themselves with their own thoughts.

106

Basically, it means that you're so used to those distractions that when you don't have them anymore, you start to do it yourself.

107

But you got to put that energy somewhere.

108

So instead of putting it towards your phone, just write down the thought that interrupted you.

109

I might not share my intrusive thoughts with you, but I'm going to keep tabs on them today to see how many times I distract myself.

110

I have a total of eight intrusive thoughts that I wrote down.

111

I don't know if that's good or bad.

112

And some of my favorites are, when am I going to get this done?

113

My legs hurt.

114

Is it cheating if I watch Lord of the Rings tonight?

115

Let me know if it counts in the comments.

116

I'm bored.

117

You forgot to take your creatine.

118

I think it's time for a break.

119

But the main thing I noticed was anytime that I didn't have actual work to do, I was bored.

120

But you know what?

121

That's actually a good thing because it is the perfect time to start exploring things

122

that you're interested in that you always feel like you never really had time for because of social media, which is where I'd like to thank the sponsor of today's video, Skillshare.

123

Because if you're chronically online like me, one of the best things you can do is just to spend

124

that time that you would otherwise be scrolling learning a new skill.

125

And Skillshare is literally perfect for this.

126

They have thousands of classes taught by actual experts in their industry on things like photography, cinematography, and even how to take care of your plants.

127

And I hope you're liking this angle and film composition because I was inspired to do it after taking Eddie Liang's course, Mastering composition, creating visually stunning shots on Skillshare.

128

He dives deep into things like framing, angles, and how to play with things like color and light to get a really interesting shot.

129

For me, the funnest part about making YouTube videos is about playing around with composition and different angles like this.

130

So definitely check out Eddie's class.

131

So if you are ready to finally fight against brain rot like me, then definitely try out Skillshare.

132

The first 500 people to click the link in the description

133

or scan the QR code right here will get a one month free trial to Skillshare.

134

I should probably go do something.

135

Thanks, Skillshare.

136

One thing about me is I'm not really about eating at the table.

137

I gotta have my feet up when I'm eating, I don't know what to say.

138

One thing I'm kind of getting the urge for is to talk to somebody, I guess.

139

Like in the sense that when I work from home, I can go all day without talking to anyone and doing things like responding to DMs,

140

responding to comments, checking my text messages, even though that's allowed today, I haven't gotten any texts, but I don't want to pick up my phone to send any really either.

141

I just kind of came to this realization that I kind of use social media to not only distract myself, but also to feel, I guess, a little less lonely, but it's the first time all day

142

that I'm craving to check it for reasons other than to cure boredom or out of habit.

143

And just as I was feeling a little bit confident about being off my phone, autopilot kicked in.

144

Okay, first fail of the day.

145

Didn't even realize I was doing it.

146

I wanted to be on the couch and I wanted my phone in my hand.

147

All I did was check my email and I replied to a WhatsApp message that I got,

148

but I did say that I wanted to keep my email and my messaging all on my laptop or desktop today. So

149

my heart is like racing oh my god it's like i

150

blacked out for a second honestly it's like i didn't even think uh and

151

that felt like a social media fix i don't know i

152

feel like i wanted like to do this you know tappy

153

tappy tappy i'm feeling like my focus is a little bit

154

hazy right now so i think i just need some fresh air

155

and i am gonna bring my phone with me

156

but this like only for safety reasons honestly like i don't

157

plan on using it i don't plan on listening to anything

158

i'm just going to get some fresh air all right let's go

159

so this walk really did do the trick normally i'd have music a book

160

or a podcast on to distract me

161

but just a quick 10 minute walk around the block with

162

zero distractions really did clear my brain i could almost feel my brain fog lifting in real time

163

and i easily got back to doing a few more hours of really good focused work

164

And because the evening was wearing on by this point, I did really feel like my willpower is wearing out too.

165

I will say I did grab from my phone a few times here, forgetting that all of my social media apps were blocked.

166

But every time I did pick it up, I was quickly reminded that there was nothing really to see, so I found myself putting it down just as fast.

167

Until I found myself a loophole.

168

And like right now I'm feeling like just to have something to do, I'm so tempted to just like scroll through my old photos

169

just for like something to watch which is yikes

170

which they say is not actually a bad thing to do

171

they say it's a good thing for your memory it's a

172

good exercise to look back at old photos to jog your memory

173

and be like oh yeah i remember that day it was

174

so much fun so there is some utility to

175

that it's not completely passive but i'm just doing it

176

because i can't look at social media right now

177

which is uh very embarrassing this was pretty wild i feel

178

like my body was just craving for my thumb to do a swiping motion at this point.

179

Trying a new recipe because that's fun for our brains.

180

We don't always need scrolling for fun things.

181

And even though I tried to stay busy by making dinner, I found as the evening wore on, I was feeling more and more tempted to reach for my phone just to check.

182

Okay, that's dinner.

183

We've got, I think these are like honey paprika chicken thighs, some leftover potatoes.

184

Peas are the new kale.

185

High protein, high fiber.

186

Eat your peas.

187

I could really just feel this craving of curiosity building and building, and it was really starting to bug me as the evening wore on.

188

Did have another flinch.

189

I took a bite.

190

I wanted to reach for my phone and scroll.

191

Something to do.

192

I'm obviously not going to be able to disconnect from my phone from everything.

193

A lot of my work is on there, but I think at least for meals, this is a habit that I'm really going to be continuing to build.

194

Like, no phone during meals.

195

I think that is a very easy and healthy habit to stick to, so.

196

I think, you know, part of this is too is that I think maybe I'm just really bad at setting boundaries.

197

So I just checked my email, did a little bit more work.

198

So I decided to check the next item off my to-do list, which was read 10 pages of a book.

199

I borrowed this book and yeah, it comes highly recommended.

200

And I always read nonfiction all the time and like a lot of self-help.

201

And that's just not playful.

202

It's not like a lot of fun for your brain.

203

Sometimes I feel like it can actually make you feel worse.

204

So I just want my brain to wander.

205

I want to read a story.

206

This is the only book that I read so far this year.

207

And one thing I've been working on for a long time

208

but have never really stuck to is to become a book book reader, like physical books like this.

209

I like to consume audiobooks, which, you know, is on the go and multitasking and on my phone.

210

So this is going to be a new habit that I'm building, but I'm looking forward to it and I've never actually tried it with fiction before.

211

So I feel like I haven't actually read fiction since I was in high school, so it's time.

212

Now this was something I really wish I did sooner.

213

This book grabbed me from the first few sentences and I ended up reading until bedtime without even realizing it.

214

You don't understand, I haven't read fiction in years, but I think this was a slow and good dopamine fix that I really needed.

215

And you know, it was kind of nice to feel like I didn't waste my evening on my phone for once.

216

We did it!

217

Okay, it's about 9 p.m and you know what?

218

I'm ready.

219

I'm ready for bed.

220

I'm actually tired.

221

I don't feel like staying up late into the night revenge scrolling.

222

And my goal today was to read 10 pages of a book.

223

I have read 40 pages and I'm gonna read for probably another Half an hour or until I get sleepy.

224

This was an eye-opening day I learned that

225

when I am way more dependent

226

and addicted to my phone than I ever thought Like I thought I had decent boundaries around it

227

or I thought my use around it was at the very least Justified

228

because I am a content creator and I'm on my phone a lot

229

But I waste an incredible amount of time consuming rather than creating on those apps Is this something

230

that I'm gonna do every day?

231

If I'm being realistic, no.

232

But I do think there is a lot of value in having at least one phone-free no-scroll day a week.

233

One thing that I did today that I really really liked was time blocking my email checking.

234

Usually I check my emails as they come in all day long throughout the day so it's very distracting.

235

But today I delayed checking them until a certain time

236

and I only checked them at a certain window a a couple of times today

237

and I think I'm gonna do the same thing with my social media use.

238

I think it's fine to pop in for a few minutes to check in on my foster kitties

239

and to engage with the people that I like to follow But once I've had a little scroll, I have to set a boundary and just be out.

240

So that's something that I'm definitely gonna work on.

241

So is my brain rot cured?

242

No, not yet, but we're moving in the right direction

243

And I feel like today was a really positive first step

244

So let me know if you take phone-free days and what you do during them

245

And if you want to know even more habits

246

that will rewire your brain and make doing hard things as easy as scrolling TikTok, then check out this video next.

247

Thanks so much for watching and I'll see you next week.

248

Good night.

249

Bye.

250

And can you please leave me some really good fiction books in the comments down below

251

because I'm gonna be hitting up the library after I finish this one.

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 अभ्यास: My phone was making me a loser. So I quit it. - वीडियो के साथ अंग्रेजी बोलना सीखें

इस पाठ के बारे में

मुख्य शब्दावली और वाक्यांश

अभ्यास के टिप्स

शैडोइंग तकनीक क्या है?