Shadowing Practice: Micro habits That Make You Feel “Off” - Learn English Speaking with Video
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Hey Psych2Goers, thanks so much for your ongoing support.
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Let's dive into today's topic.
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Ever have one of those weeks where nothing's technically wrong but something still feels off?
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You can't quite put your finger on it but your energy's low,
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your motivation's gone, and everything feels kind of meh.
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We like to think it's the big life changes that shape how we feel.
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A breakup, a new job,
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a major loss, but more often than not,
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it's the little things we do every day
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that quietly build our mental health and they can just as easily drain it too.
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Here are eight micro habits that might be secretly making you feel worse
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and what you can do to feel a little more like yourself again.
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Skipping emotional check-ins.
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When was the last time you actually asked yourself,
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how am I really feeling right now?
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Not just fine or okay but deeper than that.
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When we ignore our emotions, they don't go away.
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They just get buried deeper.
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Unchecked, those feelings can quietly intensify and lead to burnout or anxiety.
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Even if no one is around to talk to,
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you can still journal daily to reconnect with yourself.
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Apps like Dalio, Reflectly, or Notion are great tools to build emotional awareness.
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And if you can, try a weekly check-in with someone you trust.
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Being emotionally accountable can strengthen both both your mental health and your relationships.
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Doomscrolling first thing in the morning.
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Let's be real, most of us reach for our phones first thing in the morning,
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even though we know we shouldn't.
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Reading depressing news
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or seeing how marvelous everyone's lives look on social media can
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flood your brain with stress before you've even gotten out of bed.
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Try swapping the morning scroll for a calm start.
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Music, a stretch, or even silence.
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We've even made a video on this and a whole series on doom scrolling is coming this September.
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So if you struggle with this we've got you covered.
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Up next is saying I'm fine when you're not.
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We get it opening up can feel awkward but constantly pretending you're okay that takes a toll
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Studies have shown that repressing emotions raises your heart rate and can lead to depressive symptoms later on
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Suppressing how you feel might help you avoid awkwardness,
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but it can increase stress and isolation
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You don't have to tell everyone everything but being real even just with yourself is a form of healing Mindless eating.
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Similar to doom scrolling, mindless eating pulls you out of the present.
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And if we don't stop to enjoy the food we eat,
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what else in life are we rushing through?
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There's a Japanese term called Ichigo Ichi,
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which means one time, one meeting.
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It reminds us to savor the present moment,
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including each bite we take.
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Studies show that enjoying food mindfully is actually linked to better mental health.
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Saying yes when you really want to say no. People-pleasing might seem polite,
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but it often costs your peace of mind.
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You end up drained, guilty,
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and disconnected from your real needs.
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Boundaries aren't just walls, they're britches to a more honest and balanced version of you.
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So don't be afraid to set boundaries with others.
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It's not selfish.
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It's an act of emotional self-respect,
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letting small tasks pile up.
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Those small tasks you keep putting off?
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Your brain keeps track of them, even when you don't.
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Unfinished tasks sit in the back of your mind and become mental clutter,
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subconsciously causing you stress.
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This is called the Zakarnik effect,
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and it quietly drains your focus.
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Try the two-minute rule.
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If it takes less than two minutes, do it now.
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Tiny wins equal lighter mind.
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Comparing yourself online.
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Even if we know not to believe everything we see on social media,
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and that it's all curated,
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it still gets to us.
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And comparison can hit hard.
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Spending too much time online can trick you into thinking everyone else is thriving while you're falling behind.
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That their lives are more exciting,
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more successful, more put together than yours.
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It's a fast track to envy, insecurity, and low self-worth.
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So a few tips.
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Take breaks to detox from social media from time to time.
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And curate your feed.
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Follow people who inspire you, not pressure you.
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Make your online world a place that feels safe, uplifting, and real.
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And finally, forcing yourself to always be positive.
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Gratitude is powerful, but when it's forced, it becomes toxic.
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You're allowed to be sad,
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to be frustrated, to not be okay.
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You can be grateful and hurting.
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These things can coexist and often do.
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Real healing doesn't come from pretending.
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It comes from being honest with yourself.
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So if any of these habits hit close to home, you're not alone.
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There are so many other habits that can quietly wear us down without us even noticing.
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This list could go on and on and on.
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But the point isn't to overwhelm you,
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it's to help you start paying attention.
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Even something like excessive masturbation,
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while totally normal in moderation,
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can lead to feeling drained or emotionally flat over time,
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especially if it's used as a way to avoid emotions or cope with stress.
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And then there's exercising, not processing your feelings, skipping sleep.
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It all adds up.
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And when those little things pile on,
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day after day, it can feel like your mental health is slipping away without a clear reason.
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But the good news is,
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if small habits can push us down,
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then small habits can also help lift us back up.
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Therapy can help untangle those patterns and give you tools to move forward.
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We've partnered with BetterHelp, an online platform where you can match with licensed therapists.
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Using our link helps support the channel and supports your own growth too.
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Thanks for watching.
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Let us know in the comments what topics you'd like us to cover next.
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At Psych2Go, we don't just raise awareness about mental health.
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We're here to build a safe space where everyone from all walks of life can feel heard.
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Let's keep growing.
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Not alone, but together.
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And if you're curious about how habits like masturbation can affect mental health,
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we've made a full video on it.
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Check out what happens when you masturbate too much.
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It's linked in the description below.
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Stay curious and keep growing, Psych2Goers.
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Woordenschat en spreektips bij deze les
Deze spreekles op niveau B2 is gebaseerd op de video “Micro habits That Make You Feel “Off””. Deze woorden komen het vaakst terug: mental, habits, quietly, stress, feeling. Deze video bevat 118 zinnen en 1072 woorden om na te spreken. Het gesproken deel duurt 6:02. De spreker praat in een natuurlijk tempo van ongeveer 177 woorden per minuut, dicht bij een alledaags gesprek. 83% van de woorden hoort bij de 3.000 meest gebruikte Engelse woorden; de rest kun je beter vooraf bekijken.
Belangrijke woorden in deze video
De 15 moeilijkste woorden uit de video, met uitspraak en betekenis:
| Woord | Uitspraak | Betekenis |
|---|---|---|
| distress zelfstandig naamwoord | /dɪˈstɹɛs/ | druk, stress |
| drain zelfstandig naamwoord | /dɹiːn/ | afvoer |
| scroll zelfstandig naamwoord | /skɹoʊl/ | boekrol, schriftrol |
| emotion zelfstandig naamwoord | /ɪˈməʊ.ʃən/ | emotie |
| curate zelfstandig naamwoord | /ˈkjʊɹɪt/ | kapelaan |
| heal werkwoord | /ˈhiːl/ | genezen, helen |
| boundary zelfstandig naamwoord | /ˈbaʊndɹi/ | grens |
| pile zelfstandig naamwoord | /paɪl/ | stapel |
| awkwardness zelfstandig naamwoord | onbeholpenheid, onhandigheid | |
| burnout zelfstandig naamwoord | /ˈbɜː(ɹ)naʊt/ | burn-out |
| clutter zelfstandig naamwoord | /ˈklʌtɚ/ | rommel, rotzooi |
| coexist werkwoord | /ˌkoʊ.ɪɡˈzɪst/ | co-existeren, samengaan |
| excite werkwoord | /ɪkˈsaɪt/ | prikkelen, opwinden |
| frustrate werkwoord | /ˈfɹʌsˌtɹeɪt/ | frustreren |
| intensify werkwoord | /ɪnˈtɛnsɪfaɪ/ | intensiveren, verhevigen |
Phrasal verbs die je zult horen
| Woord | Betekenis |
|---|---|
| back up werkwoord | teruggaan |
| check out werkwoord | onderzoeken |
| end up werkwoord | belanden, terechtkomen |
| go away werkwoord | weggaan |
| pile up werkwoord | stapelen |
Zinnen om te herhalen
Korte, volledige zinnen uit de video die je in alledaagse gesprekken kunt gebruiken:
- Let's dive into today's topic.
- When we ignore our emotions, they don't go away.
- Up next is saying I'm fine when you're not.
- Those small tasks you keep putting off?
Grammatica in deze video
De structuren die de spreker het meest gebruikt, met de exacte woorden uit de video:
| Structuur | In de video |
|---|---|
| Present perfect have/has + voltooid deelwoord — iets uit het verleden dat nu nog telt | you've even gotten · We've even made · have shown |
| Lijdende vorm be + voltooid deelwoord — het gaat om wat er gebeurt, niet om wie het doet | is actually linked · is called · be frustrated |
Uitspraak om op te letten
De spreker gebruikt 26 samentrekkingen en verkorte vormen, zoals don't, you're, we've. Spreek ze kort uit, zoals je ze hoort.
- De “th”-klanken: thrive /θɹajv/, therapist /ˈθɛɹəpɪst/, strengthen /ˈstɹɛŋ(k)θən/
- De klanken “sh” en “zh”: emotion /ɪˈməʊ.ʃən/, emotionally /ɪˈməʊʃənəli/, moderation /ˌmɑdəˈɹeɪʃən/, unfinished /ʌnˈfɪnɪʃt/, isolation /ˌaɪsəˈleɪʃən/
- Lange woorden — let op de klemtoon: emotionally /ɪˈməʊʃənəli/, intensify /ɪnˈtɛnsɪfaɪ/, moderation /ˌmɑdəˈɹeɪʃən/, isolation /ˌaɪsəˈleɪʃən/, technically /ˈtɛk.nɪˌkəl.i/
Klanken die Nederlandstaligen lastig vinden:
- Stemhebbende eindmedeklinker — /b/, /d/, /g/, /z/, /v/ niet verscherpen: britches /ˈbɹɪt͡ʃɪz/, depressive /dɪˈpɹɛsɪv/, thrive /θɹajv/, microwave /ˈmaɪkɹoʊˌweɪv/, gratitude /ˈɡɹæ.tɪ.tud/
- /æ/ — opener dan de Nederlandse “e”: untangle /ʌnˈtæŋ.ɡəl/, gratitude /ˈɡɹæ.tɪ.tud/
- /g/ — een harde plofklank, geen Nederlandse “g”: coexist /ˌkoʊ.ɪɡˈzɪst/, untangle /ʌnˈtæŋ.ɡəl/, gratitude /ˈɡɹæ.tɪ.tud/
Zo oefen je met deze video
- Luister de hele video één keer zonder te spreken en noteer de woorden die je niet kent.
- Begin op 0,75× snelheid, spreek zin voor zin na en ga terug naar normale snelheid zodra het makkelijk gaat.
- Neem jezelf op en vergelijk met het origineel; let daarbij op woorden als distress, drain, scroll.
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.