쉐도잉 연습: How to actually stop DOOMSCROLLING | end your social media addiction *for good* - 영상으로 영어 말하기 배우기
레슨 만드는 중...
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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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이 레슨의 어휘와 말하기 포인트
이 B2 수준 말하기 레슨은 영상 “How to actually stop DOOMSCROLLING”을(를) 바탕으로 합니다. 가장 자주 반복되는 단어는 다음과 같습니다: scrolling, app, addiction, brain. 이 영상에는 섀도잉할 문장 154개와 단어 2356개가 있습니다. 말하는 구간의 길이는 10:49입니다. 화자는 분당 약 218단어로 빠르게 말하므로 연음과 약하게 발음되는 소리가 많습니다. 단어의 84%가 영어에서 가장 많이 쓰이는 3,000단어에 속합니다. 나머지는 연습 전에 미리 확인해 두세요.
이 영상의 핵심 어휘
영상에서 가장 어려운 단어 15개를 발음, 뜻과 함께 정리했습니다.
| 단어 | 발음 | 뜻 |
|---|---|---|
| scroll 명사 | /skɹoʊl/ | 두루마리, 스크롤 |
| addiction 명사 | /əˈdɪkˌʃən/ | 중독, 탐닉 |
| dopamine 명사 | /ˈdoʊ.pəˌmin/ | 도파민 |
| unfollow 동사 | 언팔로우하다 | |
| overwhelm 동사 | /ˌoʊ.vɚˈwɛlm/ | 압도하다 |
| barrier 명사 | /ˈbæɹi.ə/ | 장벽 |
| meditate 동사 | /ˈmɛ.dɪˌteɪt/ | 숙고하다 |
| restrict 동사 | /ɹɪˈstɹɪkt/ | 제한하다 |
| notification 명사 | /ˌnoʊtɪfɪˈkeɪʃn̩/ | 통지 |
| couch 명사 | /ˈkaʊ̯t͡ʃ/ | 카우치, 소파 |
| boredom 명사 | /ˈbɔɹ.dəm/ | 갑갑증, 지루함 |
| brainwash 명사 | /ˈbɹeɪnwɒʃ/ | 세뇌 |
| crossword 명사 | /ˈkɹɒswɜː(ɹ)d/ | 십자말, 크로스워드 |
| fidget 동사 | /ˈfɪd͡ʒ.ɪt/ | 안절부절못하다 |
| repetition 명사 | /ˌɹɛp.əˈtɪʃ.ən/ | 되풀이, 반복 |
영상에 나오는 구동사
| 단어 | 발음 | 뜻 |
|---|---|---|
| pick up 동사 | 줍다 | |
| turn off 동사 | 끄다, 턴오프하다 | |
| wake up 동사 | /ˌweɪk ˈʌp/ | 눈뜨다, 일어나다 |
따라 말해 볼 만한 문장
영상에 나오는 짧고 완결된 문장으로, 일상 대화에서 그대로 쓸 수 있습니다:
- 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.
이 영상의 문법
화자가 가장 많이 쓰는 문형을 영상 속 실제 표현과 함께 정리했습니다.
| 문형 | 영상 속 표현 |
|---|---|
| “used to” used to + 동사 — 지금은 아닌 과거의 습관이나 상태 | used to scroll · used to literally |
| 수동태 be + 과거분사 — 누가 하는지보다 무슨 일이 일어나는지에 초점 | was actually addicted · can be muted · be tempted |
| 관계절 who / which + 절 — 사람이나 사물에 대한 추가 정보 | someone who literally · people who use · someone who needs |
| 현재완료 have/has + 과거분사 — 과거의 일이 지금도 관련이 있을 때 | has been · have been · I've unfollowed |
주의할 발음
화자는 you're, don't, I'm 같은 축약형과 약화된 형태를 67번 사용합니다. 들리는 대로 짧게 발음하세요.
- “sh”와 “zh” 소리: addiction /əˈdɪkˌʃən/, intentionally /ɪnˈtɛn(t)ʃənəli/, notification /ˌnoʊtɪfɪˈkeɪʃn̩/, brainwash /ˈbɹeɪnwɒʃ/, repetition /ˌɹɛp.əˈtɪʃ.ən/
- 긴 단어 — 강세 위치에 주의: intentionally /ɪnˈtɛn(t)ʃənəli/, notification /ˌnoʊtɪfɪˈkeɪʃn̩/, repetition /ˌɹɛp.əˈtɪʃ.ən/, vicariously /vaɪ̯ˈkɜɹ.i.əs.li/, intentional /ɪnˈtɛnʃənəl/
이 영상으로 연습하는 방법
- 먼저 말하지 않고 영상을 끝까지 듣고 모르는 단어를 적어 둡니다.
- 0.75배속으로 한 문장씩 섀도잉을 시작하고, 익숙해지면 보통 속도로 돌아갑니다.
- 자신의 목소리를 녹음해 원본과 비교하고, scroll, addiction, dopamine 같은 단어에 특히 주의합니다.
쉐도잉이란? 영어 실력을 빠르게 키우는 과학적 방법
쉐도잉(Shadowing)은 원래 전문 통역사 훈련을 위해 개발된 언어 학습 기법으로, 다언어 학자인 Dr. Alexander Arguelles에 의해 대중화된 방법입니다. 핵심 원리는 간단하지만 매우 강력합니다: 원어민의 영어를 들으면서 1~2초의 짧은 지연으로 즉시 소리 내어 따라 말하는 것——마치 '그림자(shadow)'처럼 화자를 따라가는 것입니다. 문법 공부나 수동적인 청취와 달리, 쉐도잉은 뇌와 입 근육이 동시에 실시간으로 영어를 처리하고 재현하도록 훈련합니다. 연구에 따르면 이 방법은 발음 정확도, 억양, 리듬, 연음, 청취력, 말하기 유창성을 크게 향상시킵니다. IELTS 스피킹 준비와 자연스러운 영어 소통을 원하는 분들에게 특히 효과적입니다.