Shadowing Practice: How to Stop Doomscrolling (And What to Do Instead!) - Learn English Speaking with Video

Les maken...
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Ever open your phone “just for a sec”… then suddenly it’s dark outside and your thumb’s sore from scrolling?
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Yeah. That. That’s doomscrolling.
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And it’s draining your energy, your attention span, and honestly...your joy.
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You know doomscrolling is a problem, but how do you actually stop?
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In today’s video, we’ll give you actionable tips to break free from the cycle.
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And next episode, we’re going even deeper into how your brain and your world view, are being shaped by constant scrolling. Stay tuned!
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Before we dive in, we just want to say...wow!
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So many of you related to our short video  on how doomscrolling is destroying your brain.
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Because of that, we wanted to make  this full video to dive even deeper and give you actionable ways to break the cycle.
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At Psych2Go, we’re here to help you understand what’s going on in your brain, and how to take care of your mental health in a way that feels doable.
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This is your nudge.  Let's break the scroll cycle...together.
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Why We Doomscroll... It’s Literally Built to Happen First off, this isn’t just about willpower.
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You’re not weak or lazy.
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You’re up against an attention economy designed to keep you hooked.
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Platforms are built to be addictive.
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Algorithms are trained to feed you emotional spikes especially fear, outrage, envy, or drama.
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Your brain is wired for negativity bias.
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From an evolutionary standpoint, noticing threats helped humans survive.
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Today, it just means your brain latches onto bad news or emotionally intense content...fast.
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So whether it’s panic-inducing headlines  or TikToks that swing from hilarious to heartbreaking to “look how much better my life is than yours” you’re getting emotional whiplash.
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And your brain? It gets stuck in the loop.
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So... How Do You Stop Doomscrolling?
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The answer isn’t “just stop scrolling.” That’s like telling someone to stop craving junk food...it’s not helpful.
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Instead, let’s give your brain what it’s really craving: dopamine, distraction, control, and connection.
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Here are 10 science-backed, Gen Z- and Millennial-approved ways to stop doomscrolling and feel better while doing it.
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1. The 5-Minute Interrupt Catch yourself scrolling? Pause.
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Set a timer for five minutes.
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You’re not quitting, just pausing.
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By the time the timer’s up,  the compulsive urge usually passes.
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2. Curate Your Scroll If you have to scroll, scroll smart.
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Swap the chaos for feel-good, calming, or inspiring content.
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Think: nature vids, art inspo, cat fails, ASMR cooking whatever resets your nervous system.
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3. Phone a Friend Yes, Actually Text someone. Or...wild idea...
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call them. Even a short convo helps regulate your emotions way better than doomscrolling ever will.
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4. Make Your Phone Slightly Annoying Move your go-to apps off your home screen.
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Turn on grayscale mode. Log out.
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Tiny friction points help disrupt the loop and make you notice the habit.
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5. Move. Literally.
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Stretch. Walk. Dance around like a little gremlin.
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Physical movement resets your nervous system and releases feel-good chemicals, no algorithm required.
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6. Create Something, Anything You don’t have to be “creative.” Doodle. Write a silly haiku.
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Bake banana bread at 9 p.m.
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Make chaos art in your Notes app.
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Creation shifts your focus from consumption to expression.
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7. Breathe.
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That’s It. One deep breath. Then another.
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Maybe close your eyes.
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Boom! you’re now practicing mindfulness.
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It doesn’t have to be fancy to work.
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8. Listen Instead Try a podcast or audiobook while walking, stretching, or cleaning.
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Your brain stays stimulated, but without the emotional chaos of endless swipes.
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9. Set a Phone Bedtime If your 2 a.m. scroll is wrecking your sleep, put your phone to bed before you.
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Literally place it across the room.
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Bonus: better sleep = better self-control tomorrow.
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10. Do That One Thing You’ve Been Avoiding Just five minutes.
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Open that tab. Start the laundry. Email your dentist.
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That mental weight you’ve been carrying?
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It gets lighter once you start.
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Final Thoughts You don’t need to quit the internet cold turkey.
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But you can take control of how it affects you.
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Your time matters. Your peace matters.
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Your brain deserves more than being pulled into  30-second loops of chaos and comparison.
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So: what’s one thing you’ll try today instead of scrolling?
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Tell us in the comments: unless you’re already too busy doing one of the ten things we just listed in which case, you’re crushing it.
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Thanks for watching, supporting Psych2Go, and investing in your mental health.
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We’re proud of you.
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And hey, before you bounce give that like button a gentle boop.
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We won’t scroll-shame you, promise.
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Woordenschat en spreektips bij deze les

Deze spreekles op niveau B2 is gebaseerd op de video “How to Stop Doomscrolling”. Deze woorden komen het vaakst terug: brain, doomscrolling, scroll, scrolling, chaos. Deze video bevat 68 zinnen en 753 woorden om na te spreken. Het gesproken deel duurt 5:12. De spreker praat in een gelijkmatig tempo van ongeveer 145 woorden per minuut, prettig om te shadowen. Slechts 77% van de woorden hoort bij de 3.000 meest gebruikte Engelse woorden, dus de woordenschat is pittig.

Belangrijke woorden in deze video

De 15 moeilijkste woorden uit de video, met uitspraak en betekenis:

WoordUitspraakBetekenis
scroll zelfstandig naamwoord/skɹoʊl/boekrol, schriftrol
reset werkwoord/ɹiːˈsɛt/herinitialiseren, terugstellen
algorithm zelfstandig naamwoord/ˈælɡəɹɪðm̩/algoritme
dive werkwoord/daɪv/duiken, onderwaterzwemmen
audiobook zelfstandig naamwoord/ˈɔdi.oʊbʊk/luisterboek
compulsive bijvoeglijk naamwoord/kəmˈpʌlsɪv/dwangmatig
curate zelfstandig naamwoord/ˈkjʊɹɪt/kapelaan
dopamine zelfstandig naamwoord/ˈdoʊ.pəˌmin/dopamine
whiplash zelfstandig naamwoord/ˈwɪpˌlæʃ/zweepslag
willpower zelfstandig naamwoord/ˈwɪlˌpaʊɚ/wilskracht
induce werkwoord/ɪnˈduːs/opwekken, veroorzaken
disrupt werkwoord/dɪsˈɹʌpt/verstoren
addictive bijvoeglijk naamwoord/əˈdɪktɪv/verslavend
standpoint zelfstandig naamwoord/ˈstændpɔɪnt/standpunt, uitgangspunt
stimulate werkwoord/ˈstɪm.jəˌleɪt/stimuleren, aansporen

Phrasal verbs die je zult horen

WoordBetekenis
log out werkwoordafmelden

Zinnen om te herhalen

Korte, volledige zinnen uit de video die je in alledaagse gesprekken kunt gebruiken:

  • You know doomscrolling is a problem, but how do you actually stop?
  • Let's break the scroll cycle...together.
  • You’re not weak or lazy.
  • You’re not quitting, just pausing.
  • That mental weight you’ve been carrying?

Grammatica in deze video

De structuren die de spreker het meest gebruikt, met de exacte woorden uit de video:

StructuurIn de video
Present perfect continuous have/has been + -ing — iets dat eerder begon en nog bezig isYou've Been Avoiding · you've been carrying
Lijdende vorm be + voltooid deelwoord — het gaat om wat er gebeurt, niet om wie het doetbeing shaped · are built · are trained

Uitspraak om op te letten

De spreker gebruikt 20 samentrekkingen en verkorte vormen, zoals you're, we're, don't. Spreek ze kort uit, zoals je ze hoort.

  • De klanken “sh” en “zh”: actionable /ˈæk.ʃə.nə.bəl/, whiplash /ˈwɪpˌlæʃ/, friction /ˈfɹɪkʃən/, distraction /dɪsˈtɹæk.ʃən/, evolutionary /ˌiː.vəˈluː.ʃən.ɛɹ.i/
  • Lange woorden — let op de klemtoon: actionable /ˈæk.ʃə.nə.bəl/, audiobook /ˈɔdi.oʊbʊk/, negativity /ˌnɛɡ.əˈtɪ.vɪ.ti/, evolutionary /ˌiː.vəˈluː.ʃən.ɛɹ.i/, emotionally /ɪˈməʊʃənəli/

Klanken die Nederlandstaligen lastig vinden:

  • Stemhebbende eindmedeklinker — /b/, /d/, /g/, /z/, /v/ niet verscherpen: dive /daɪv/, compulsive /kəmˈpʌlsɪv/, addictive /əˈdɪktɪv/, outrage /ˈaʊt.ɹeɪd͡ʒ/, pause /pɔːz/
  • /æ/ — opener dan de Nederlandse “e”: actionable /ˈæk.ʃə.nə.bəl/, algorithm /ˈælɡəɹɪðm̩/, whiplash /ˈwɪpˌlæʃ/, standpoint /ˈstændpɔɪnt/, distraction /dɪsˈtɹæk.ʃən/
  • /g/ — een harde plofklank, geen Nederlandse “g”: algorithm /ˈælɡəɹɪðm̩/, grayscale /ˈɡɹeɪˌskeɪl/, gremlin /ˈɡɹɛmlən/, negativity /ˌnɛɡ.əˈtɪ.vɪ.ti/, regulate /ˈɹɛɡ.jə.leɪt/

Zo oefen je met deze video

  1. Luister de hele video één keer zonder te spreken en noteer de woorden die je niet kent.
  2. Spreek zin voor zin na op normale snelheid en herhaal elke zin tot je ritme gelijk is aan dat van de spreker.
  3. Neem jezelf op en vergelijk met het origineel; let daarbij op woorden als scroll, reset, algorithm.

Wat is de Shadowing-techniek?

Shadowing is een wetenschappelijk onderbouwde taalleermethode die oorspronkelijk is ontwikkeld voor professionele tolkentraining en gepopulariseerd door polyglot Dr. Alexander Arguelles. De methode is eenvoudig maar krachtig: je luistert naar native Engelse audio en herhaalt het onmiddellijk hardop — als een schaduw die de spreker volgt met slechts 1–2 seconden vertraging. In tegenstelling tot passief luisteren of grammaticadrills, dwingt shadowing je hersenen en mondspieren om echte spraakpatronen tegelijkertijd te verwerken en te reproduceren. Onderzoek toont aan dat het de uitspraaknauwkeurigheid, intonatie, ritme, verbonden spraak, luisterbegrip en spreekvaardigheid aanzienlijk verbetert — waardoor het een van de meest effectieve methoden is voor IELTS Speaking-voorbereiding en echte Engelse communicatie.

Shadowing-techniek: lees de volledige stap-voor-stap-gids →