Pratica di Shadowing: How to actually stop DOOMSCROLLING | end your social media addiction *for good* - Impara a parlare inglese con i video
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154 frasi
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If you finally want to stop doom scrolling, but you don't wanna delete your social media, you can do both.
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Your phone addiction is actually not your fault.
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It's not that you're lazy or you need more discipline, you actually need less dopamine traps.
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I am not afraid to admit there was a very long
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period of time where I was actually addicted to my phone and I could not stop checking social media.
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Every night I used to scroll until my eyes hurt
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and my eyes used to literally be red from all my screen time.
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But I knew I reached a breaking point when it started affecting my health and sleep.
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So these are the 10 tips that finally helped me break my doom scrolling addiction
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and how I actually live my life in real time instead of living through a screen.
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Also, I know there's a lot of BS advice out there, so every tip I'm about to share with you, I personally do myself.
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These have all worked for me, so there's a very good chance they'll work for you too.
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I get it, you're overwhelmed and very overstimulated from social media and you want to take a break, but again, you don't want to delete your apps.
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Um, same, that's why you don't have to.
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The first thing you should do is just hide them.
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If you have an iPhone, you can remove all your social media apps from your home screen, but still keep them in your app library.
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This way, as soon as you open your phone, you don't see your social media apps, so therefore it's easier to not check them.
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That two to three second barrier is weirdly enough to pull you out of that doom scrolling mindset.
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Another thing you can do on your phone is to just turn off all your non-essential notifications.
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Let's be honest, half of our doom scrolling begins when our phone pings us, so you need to reduce the number of distractions you're exposed to.
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Obviously, keep your phone calls, texts, and emails on, but everything else can be muted.
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As someone who literally has a career in social media, I can tell you that nothing on social media is that urgent, okay?
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It can wait.
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Another thing I did to kick my social media addiction was actually by creating scrolling windows.
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You automatically want something more when you know you shouldn't have it.
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Like, if I told you to stop eating chocolate, your brain would only think about chocolate.
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So rather than trying to stop myself from scrolling entirely, I just scheduled my scroll sessions into my day so that I wouldn't be tempted all the time.
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Give yourself set times to check Instagram, TikTok, YouTube, etc. and keep each session to about 10 to 15 minutes.
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This really helped me ease into limiting my screen time
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and it was so much easier to stay consistent with it rather than cutting it out cold turkey.
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I mean, your phone addiction is still an addiction, so you have to treat it as such.
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Also, instead of opening up TikTok every single time you're bored, try replacing the habit with something else.
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Our brains love patterns, so when you feel that urge to scroll, you have to give yourself a new pattern to follow.
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For me, I replaced that impulse with drinking water.
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So anytime I'm about to pick up my phone, I'll just reach for my water bottle instead.
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Another thing I do is leave a book on my desk.
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So instead of picking up my phone and scrolling, I'll pick up the book and read.
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If you don't like water or books, you can do crossword puzzles, coloring pages, get those like fidget spinners.
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All of these are a much better alternative than scrolling
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and you'll feel a lot better about yourself at the end of the day.
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One of the best replacements I found is learning.
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Giving your brain something positive to reach for is the most effective way to limit your phone use.
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But education doesn't have to feel overwhelming or like school.
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I actually love finding fun ways to stimulate my mind and one of my favorite ways to learn is through Skillshare.
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I love that their classes are short but intentional.
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So you're not sitting through a two hour lecture, but you're actually watching engaging lessons on topics that spark your interest.
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It scratches the same itch of I want to consume something, but without rotting my brain like social media.
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They have all different types of classes ranging from creativity, art and design, cooking, organization, writing, and so much more.
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Right now I'm taking a class by Lauren Cox called Interior Design Basics.
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I'm currently in the process of moving into my first apartment, which you guys will see more of very soon, but I really wanted to curate my space intentionally.
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So I've absolutely been loving this class and learning about the basics of interior design.
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Instead of losing 30 minutes of my life doom scrolling and feeling worse after, with Skillshare I'm gaining a new skill, perspective, or motivation.
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And my brain still gets that sense of novelty that it's craving.
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Skillshare has thousands of classes taught by real experts
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and every class includes small projects where you can demonstrate what you're learning in real life.
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If you want to replace mindless scrolling with mindful learning, Skillshare is giving the first 500 people who use my link below a one month free trial.
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That way you can explore their classes and see if it works for you and no strings attached.
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Click the link in the description to get started today.
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And thank you so much to Skillshare for sponsoring this video.
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Okay.
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Now, if you're like me and you have very little self-control, get yourself a screen management app.
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I have an app called Opal that literally blocks me from using my apps.
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I just select what apps I want to be restricted and when I want to lock them.
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And I like that you can create sessions depending on your schedule.
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So for me in the morning, I have all my apps blocked except my texts, calls, Spotify, and my camera.
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Because I want my mornings to just be me and my thoughts.
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But after 10 a.m., when I actually start to get into work, then I'll have my emails open, WhatsApp, Safari, anything I need to do my work.
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But even then, all my social media is still restricted.
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This has been really good for just keeping me away from my phone.
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Because sometimes you need an actual barrier to help your addiction.
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And because I already know all my apps are blocked, I don't even check my phone anymore.
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Tip number five is to change your environment.
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Sometimes our brain associates certain activities with locations.
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So if you spend a lot of time scrolling in bed or on the couch, you'll likely keep doing that until you break the pattern.
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So if you also like to do your work in bed or on the couch, don't.
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You need to be working at a desk or a table.
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Your posture will just be more engaged and it will get you out of that doom scrolling mindset.
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When you physically shift where you spend your time, those particular habits won't follow you as easily.
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I don't know about you, but I tend to use my phone the most at night and 30 minutes of scrolling can easily turn into three hours.
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So again, instead of trying to force yourself into not using your phone at all, just create a nighttime no phone zone at least 30 minutes before bed.
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This means doing a low stimulus activity away from screens.
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This will help your brain and nervous system calm down and you will sleep 10 times better.
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I recently got the Hatch Alarm Clock and I absolutely love it because it bakes this low stimulus activity into the alarm.
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There's a little wind down session where it plays some calming music.
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I have mine set to sound baths and it is the most relaxing thing ever.
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I will just lay in bed and meditate and I will just naturally fall asleep.
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But if you don't want to meditate, you can do some stretching, journaling, light reading.
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And by reducing your blue light exposure, you will sleep so much faster and deeper, which of course will improve your overall health.
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Like I said, your bed is a very dangerous place for your phone.
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I'm not going to lie.
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Scrolling while being horizontal is one of the best feelings in the world.
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But if you're trying to quit doom scrolling and actually end your phone addiction, you cannot leave your phone next to your bed.
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Or even worse, sleep with your phone.
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Especially if you normally check your phone as soon as you wake up, don't charge it next to you.
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Charge your phone away from your bed.
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Ideally, someplace that's far enough where you have to physically get up to turn off your alarm.
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Again, when you add these physical barriers to something, it makes it less desirable.
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And keeping your phone away from the one place you love to go on it will help you stop scrolling.
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In fact, I like to take it a step further and literally distance myself from my phone throughout the day.
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If your phone is next to you while you're working, of course you're going to want to check it.
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So don't make it so easy for yourself.
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Sometimes just not seeing it makes you stay off of it.
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Listen, you're not weak, you're human.
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And out of sight, out of mind actually works.
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Doing this plus having a screen management app really helped my phone addiction and my attention span.
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I feel like I can focus a lot longer on work because I'm not as easily distracted.
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Now, so far, all of these tips have been specifically about your phone, but what about your actual social media?
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I'm talking about your algorithm.
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What you consume directly affects your mind.
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And nobody talks about this, but we are literally being brainwashed every day by social media.
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Again, as someone who literally does this for a living, I can tell you what social media does is it relies on repetition to encourage a certain behavior.
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Entertainment, likes, and notifications all trigger dopamine reactions.
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It's that happy, excited feeling.
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When you see 100 people liked your post, you feel really good.
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And over time, you start to crave this feeling more so you spend more time on social media.
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But if you're constantly consuming negative brain rot content, this is going to affect the way you think and your own self-image.
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That is why everybody is so overwhelmed, exhausted, and insecure.
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It's because we are not intentionally curating our content.
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We're blindly consuming.
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So be mindful of what you consume.
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Go through who you're following and ask yourself why you follow them.
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If you're only following someone because they're attractive or you like to live vicariously through their lifestyle, just unfollow them.
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I've unfollowed and muted so many people because they just do not provide value to my life.
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And I know that sounds harsh, but it's the truth.
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Also, I don't care how other people perceive that.
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It's my social media and I have the power to do what I want with it.
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And you should have the same mindset.
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If you often compare yourself to other people or you get easily insecure or stressed out, do something about it.
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Unfollow people, block them, do whatever you gotta do.
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And if you don't wanna unfollow somebody, but you also don't wanna see their posts, all the time, you can just mute them on Instagram and it won't notify them.
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That way you're still following them, keeping that connection, but you're not seeing their content.
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Think of social media like nutrition.
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You need to be feeding yourself with good, valuable things in order to have a healthy body and a healthy mind.
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Like all addictions, if you don't find a replacement, it's very easy to fall back into them.
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That's why cutting your phone use cold turkey is so hard and not effective, because you're not addressing the root of the problem.
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Most doom scrolling comes from boredom or overstimulation.
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You're either bored and you want to fill your empty time
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or you're overstimulated with your real life so you run to social media to escape.
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But instead of using social media as a coping mechanism for dopamine, you need to add activities in your life that give you that natural dopamine.
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Things like walking, getting some sunlight, doing your hobbies, cooking, cleaning, talking with a friend.
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These are all natural ways your brain gets fulfillment.
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And the less you rely on social media for this feeling, the more you'll want to engage in real activities.
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I think a lot of us have forgotten the things that make us happy.
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We know what's trendy, but we don't know what we like.
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So if that's you and you want to rediscover yourself and your passions, then watch this video right here where I break down how to find your real identity and your purpose.
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Listen, the more you live a real life, the less you need a digital life.
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As someone who literally has a career in social media, I get it.
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It's fucking hard.
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But I promise, even if you try to incorporate one of these habits into your routine, you will feel a lot more free and focused in your real life.
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And if you're able to reduce your screen time by a little bit, that's a win right there.
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If you found this valuable, then send it to someone who needs to hear it.
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And as always, if you want more tips and big sis advice from me, then subscribe to my channel because I post there weekly.
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Thanks so much for watching and I'll see you in the next one.
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Bye.
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Vocabolario e note di pronuncia per questa lezione
Questa lezione di conversazione di livello B2 si basa sul video “How to actually stop DOOMSCROLLING”. Le parole che ritornano più spesso: scrolling, app, addiction, brain. Questo video contiene 154 frasi e 2356 parole da ripetere con lo shadowing. Il parlato dura 10:49. Chi parla va veloce, circa 218 parole al minuto: aspettati suoni legati e ridotti. Il 84% delle parole rientra nelle 3.000 più comuni dell’inglese; conviene studiare le altre prima di iniziare.
Vocaboli chiave di questo video
Le 15 parole più avanzate del video, con pronuncia e significato:
| Parola | Pronuncia | Significato |
|---|---|---|
| addiction sostantivo | /əˈdɪkˌʃən/ | dipendenza, assuefazione |
| doom sostantivo | /duːm/ | sorte, fato |
| consume verbo | /kənˈsum/ | consumare |
| dopamine sostantivo | /ˈdoʊ.pəˌmin/ | dopamina |
| overwhelm verbo | /ˌoʊ.vɚˈwɛlm/ | sommergere |
| mute aggettivo | /mjut/ | muto |
| mindset sostantivo | /ˈmaɪn(d)ˌsɛt/ | mentalità, modo di pensare |
| barrier sostantivo | /ˈbæɹi.ə/ | barriera |
| curate sostantivo | /ˈkjʊɹɪt/ | vicario |
| meditate verbo | /ˈmɛ.dɪˌteɪt/ | meditare, filosofare |
| mindful aggettivo | /ˈmaɪnd.fl̩/ | consapevole |
| insecure aggettivo | /ɪnsəˈkjʊɹ/ | insicuro, malsicuro |
| restrict verbo | /ɹɪˈstɹɪkt/ | restringere, limitare |
| stimulus sostantivo | /ˈstɪm.jə.ləs/ | stimolo |
| notification sostantivo | /ˌnoʊtɪfɪˈkeɪʃn̩/ | notificazione |
I phrasal verb che sentirai
| Parola | Significato |
|---|---|
| pick up verbo | tirare su, sollevare |
| turn off verbo | spegnere |
| calm down verbo | calmarsi, tranquillizzarsi |
| get up to verbo | commettere |
| go through verbo | attraversare |
| open up verbo | aprire |
| sit through verbo | restare seduto, rimanere seduto |
| stress out verbo | stressare |
Frasi da ripetere
Frasi brevi e complete del video che puoi riutilizzare nella conversazione di tutti i giorni:
- I'm not going to lie.
- Listen, you're not weak, you're human.
- I'm talking about your algorithm.
- It's because we are not intentionally curating our content.
- Also, I don't care how other people perceive that.
La grammatica di questo video
Le strutture che chi parla usa di più, con le parole esatte del video:
| Struttura | Nel video |
|---|---|
| Forma passiva be + participio passato — conta ciò che accade, non chi lo fa | was actually addicted · can be muted · be tempted |
| Frasi relative who / which + frase — un’informazione in più su una persona o una cosa | someone who literally · people who use · someone who needs |
| Present perfect have/has + participio passato — un’azione passata che conta ancora adesso | has been · have been · I've unfollowed |
Pronuncia a cui fare attenzione
Chi parla usa 67 contrazioni e forme ridotte, come you're, don't, I'm. Pronunciale nella forma breve, così come le senti.
- I suoni “sh” e “zh”: addiction /əˈdɪkˌʃən/, intentionally /ɪnˈtɛn(t)ʃənəli/, notification /ˌnoʊtɪfɪˈkeɪʃn̩/, brainwash /ˈbɹeɪnwɒʃ/, repetition /ˌɹɛp.əˈtɪʃ.ən/
- Parole lunghe — attenzione all’accento: intentionally /ɪnˈtɛn(t)ʃənəli/, notification /ˌnoʊtɪfɪˈkeɪʃn̩/, repetition /ˌɹɛp.əˈtɪʃ.ən/, vicariously /vaɪ̯ˈkɜɹ.i.əs.li/, intentional /ɪnˈtɛnʃənəl/
Come esercitarsi con questo video
- Ascolta tutto il video una volta senza parlare e annota le parole che non conosci.
- Inizia a velocità 0,75×, fai shadowing frase per frase e torna alla velocità normale quando diventa facile.
- Registrati e confronta con l’originale, facendo attenzione a parole come addiction, doom, consume.
Cos'è la tecnica dello Shadowing?
Shadowing è una tecnica di apprendimento delle lingue supportata da studi scientifici, originariamente sviluppata per la formazione dei traduttori professionisti e resa popolare dal poliglotta Dr. Alexander Arguelles. Il metodo è semplice ma potente: ascolti un audio in inglese di madrelingua e lo ripeti immediatamente ad alta voce — come un'ombra che segue il parlante con un ritardo di solo 1–2 secondi. A differenza dell'ascolto passivo o degli esercizi di grammatica, lo shadowing costringe il tuo cervello e i muscoli della bocca a elaborare e riprodurre simultaneamente i modelli di discorso reale. La ricerca dimostra che migliora significativamente la precisione della pronuncia, l'intonazione, il ritmo, il discorso connesso, la comprensione dell'ascolto e la fluidità del parlato — rendendolo uno dei metodi più efficaci per la preparazione alla prova di speaking dell'IELTS e per la comunicazione reale in inglese.