쉐도잉 연습: How to Prevent Brain Fog | 3 Easy Steps! - 영상으로 영어 말하기 배우기

Hi lovelies, it's Jess and welcome back to my channel.

Today I'm going to share with you three steps for reducing brain fog.

It's that cloudiness, forgetfulness, feeling really tired, mentally drained.

It's often the first thing that we experience before we end up suffering from burnout.

So it's really important to pick up on these little early warning signs and address them effectively.

And Winston so badly wants to be in this video, buddy.

No. Also, before we get into today's video, a reminder, I'll leave a link to all of my resources down below in the description box,

including the link to pre -order my new book, Work -Life Balance Survival Guide.

So if you want to improve your productivity and essentially get all the important things done without feeling overwhelmed or burning out,

then this is the book for you if you want to optimize your days and stress less.

So go and click the link down below and pre -order after this video.

But let's get straight into my three easy steps to reduce brain fog.

So first I just want to talk about what is brain fog.

So brain fog is a huge barrier to productivity and our personal well -being but it's so commonly experienced.

So how does it manifest?

Basically brain fog can manifest as having trouble staying on task, forgetfulness, making frequent errors you wouldn't normally make,

feeling mentally tired and finding it really hard to focus or even just having And personally, I've experienced brain fog.

I'm not completely immune to it, but there are things that I can do to pick up on these warning signs really early.

And that way I can overcome it really quickly so

that it's not holding me back from achieving what I want to be doing.

And it's also not basically ruining my life because when you experience severe brain fog, it's so hard to even show up in your own relationships.

Personally, one experience I've had of brain fog was last year,

a girlfriend of mine come over for tea and she was so excited talking about her business,

but I was so mentally drained and tired because I really couldn't access a lot of the other

typical forms of self -care when I was in these lockdowns.

And I was also a little bit overworked.

And I really found it hard to stay on track in that conversation

I felt like I was getting a really bad headache or a migraine and I just felt so overwhelmed.

Honestly, it was like my brain felt literally fried.

I was just so tired.

And because I know how it feels to be in that situation and experience brain fog,

I wanted to share the three most effective things that I do that have helped me a lot.

And I know it's going to help you too.

So let's get straight into them.

Go all the way back to seven years ago and you can watch those videos.

But step one for reducing brain fog is to switch off.

You have to allow your mind to switch off because your brain is tired.

If you think about physical exhaustion, you physically have to rest.

Mental exhaustion, it's the same.

You mentally have to rest.

You have to allow your body to do things that enable your mind to switch off.

just focusing on the birds and the trees or lying in the sun

Even creative hobbies and art or anything

that you do with your hands to get out of your head and into your body, it's so grounding.

So gardening, pottery, all that sort of stuff.

Side note, the other week I was away with Adam

and I had a long hot bath for one hour and 45 minutes.

That was a world record, but I wasn't experiencing brain fog.

It was just a preventative measure.

We'll say that.

That and I just honestly could live in the bath for several hours at a time.

Step two is mindful meditation.

I am really learning a lot about the benefits and the benefits are just so wide.

They are amazing.

So mindfulness meditation is when you focus more on your body or your breathing.

Again, it's allowing your brain to refocus, to re -oxygenate, but to really switch off

because you're only aware of such simple things such as body awareness or breath awareness.

So it's a really good antidote for brain fog.

And then the third step that I would always take when I experience brain fog is to exercise.

experiencing brain fog as part of complete burnout, then be really mindful of the kind of exercise you're doing in case you're quite exhausted.

Then things like relaxing yoga and yin or just going for a nice little walk can be plenty.

But exercising is a great way to overcome brain fog.

So I listened to a great podcast the other day talking about the importance of exercise.

And I learned that our body releases neurochemicals that help the brain and improve brain function when we exercise.

Because these neurochemicals assist in our brain creating new neural pathways and connections.

It also improves oxygen flow which results in improved clarity

and concentration and when we exercise we're also getting out of our heads

and into our bodies again which provides more opportunities for our minds to unwind.

Now, I know I said three steps, but you've stayed to the end of the video.

So you're getting a bonus tip as a thank you for sticking around.

So this tip is to minimize the stretches of mental work to 90 minutes.

So in addition to taking frequent breaks, it's important to also take a more substantial break every 90 minutes to really reduce the amount of stress

that we're putting on our minds.

And this is something that I've started to do, especially when I'm in the office.

So like my larger break every 90 minutes will be going and moving my car.

a bit of a walk to the car park, I move my car, walk all the way back up and then I'll usually make a cup of tea.

It's a really good way to just reset and refresh

and allow you to sustain your level of productivity throughout the day and your focus and concentration.

So comment below letting me know which tip you found to be the most beneficial or if you've experienced brain fog

What sort of things work for you?

Can we please compile a list of helpful advice down in the comments?

Because I feel like that would really benefit a lot of us.

And of course, if you like this video, like and subscribe.

And don't forget, links to all my resources will be down below, including my new book, Work -Life Balance Survival Guide.

Anyway, go pre -order that if you haven't already, and I'll see you very soon with another video.

Bye, lovelies.

you

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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.

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