Shadowing Practice: How to Stop Scrolling, Overcome Procrastination & Build Self-Discipline - Learn English Speaking with Video
Creating lesson...
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social media and scrolling is shrinking our brains
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we're becoming dumber we are not having as much focus not
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as much drive ambition the main thing is this like constant stimulation it's making us
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so irrational and it's so hard to get out of this cycle there's a rule
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that i got from gary brecca
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and it's called the 10 3 2 1 rule 10 hours
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before you go to sleep no more caffeine three hours before you go to bed no more food
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and then two hours before you go to bed no more work
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and now one hour before you go to bed no more screens
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if i were to go to sleep and wake up early
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and do my work i would have way more productivity
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and be way more focused because i'm starting off my day
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and having that as a first thing and so i think
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that you have to recognize the negatives
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and what happens after you continue to do something once you
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start to tell yourself these things you will start to believe it
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and you will start to live
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that life i'm leona deeb this is being human i'm glad you're here hello
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and welcome back to another episode of being human we've got
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my matcha i hope you guys are having an amazing day i am
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so excited for this episode
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because we are going to be talking about the struggles of
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gen z i recently put up a q a box in my story
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and i was talking about what are the struggles
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that you guys are going through and i said
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that myself i am struggling with going to sleep early
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and having a consistent night routine and
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so many of you all responded of the things
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that you're struggling with and these are the top things
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that gen z is struggling with scrolling was the most thing
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that i saw staying up late and not going to sleep early procrastination binge eating,
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constant music, irritability, impulsiveness, feeling lazy, and feeling lost.
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If I look at all of the things that as Gen Z we are struggling with, the main thing is this like constant stimulation.
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Like we need this constant dopamine high and it's making us so irrational,
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it's making us feel low in life we don't feel like we have purpose
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and it's so hard to get out of this cycle of all of those things
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that I've mentioned and y 'all I am going to be talking through how to overcome each
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and every single one of those things
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and some of the stuff I still struggle with to this day
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so I am talking about it from a very human perspective
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as someone who is literally going through it with you
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and doing things to make sure that I don't fall back into these bad habits
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that make me feel low lost depleted my energy all of these different things
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so let's start with scrolling because this is probably one thing
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that all of us have struggled with before
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or are still struggling with for scrolling it could also be constantly watching youtube videos it could be netflix
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or binge watching shows it could be any form of like media kind of addiction
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and also i just want to preface by saying i am
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not a religious scholar i I'm not someone who is a perfect person.
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So everything that I share with you, I pray to God that he gives me the words to make sure
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that I am speaking in a way that is the right way of how to approach these situations, but do your due diligence.
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Listen to people that you truly respect and know that they have credentials for, whether it's Islam, Christianity, and their approach to overcoming those things.
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But I always use my faith and science to overcome different kinds of things.
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so starting with scrolling
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when you are scrolling it's usually coming from a place of
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whether you just feel like you have no kind of routine no plan
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or structure in your day or maybe you are lost in life
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and you don't feel like you have some sort of purpose
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or you are in the right direction of your life
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and sometimes you can still scroll your life away even
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when you do know your purpose
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because you are avoiding something you don't want to sit with your emotions
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and your feelings or it's just the easier thing to do right
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because our phones are built to make us distracted
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that is what every single person creating these social media apps
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yes there's a benefit in social media there's a benefit in podcasts there's a benefit in every single thing
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but there is also a negative if you overuse something and
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so i need you to understand and have the awareness
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that the people
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that are creating instagram tiktok social media youtube they are building
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it in a way where you do not get off of it
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so having the awareness that someone is trying to capture your attention
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and keep you locked into it you have to know
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that like that's not a great thing
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so it's like are you going to give those people your energy your life no you don't want to so
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if you feel like you're lacking self -control of how much time you spend on these apps the one thing
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that i'm gonna say that really changed my life was locking my apps
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and the reason why i say this is because when you get to a point where you have no drive, no discipline, and you need something to force you out of this bad habit,
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locking your apps is what is going to do it for you you can use opal
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which is for free it's basically an app locker
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and you can set up timers of course you can go into your phone
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and unlock it
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but there's actually a setting where you cannot unlock it unless you like delete the app
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so i would honestly put it on that setting
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and have timers throughout the day or you can use brick
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which you have to physically unbrick your phone
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so you would need to tap it onto the brick to unlock it and
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that honestly changed my life as well like I will keep
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it on my desk in my office sometimes I will have my phone outside of my room
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if I really need to focus I will lock my apps
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but y 'all
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when you start to build this habit of consistently locking your
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apps you start to develop a better relationship with social media
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to the point where you don't feel like you need to check your phone every single day
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and now once you have your apps locked another thing is having a plan for the day
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so you need to know what is happening at every single hour of the day
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when are you waking up when are you going to sleep
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when are you eating when are you training when are you working
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because when you have structure in your day you can actually put little pockets of time to yourself whether
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that be after work or maybe it's i wouldn't say before work
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because i don't think you should be scrolling on social media in the beginning of the day because
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if you scroll in the beginning of your day you are
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actually spiking your dopamine receptors to the point where you are
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going to be more likely to pick up your phone throughout the day
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if you start with it
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and that's why i always talk about in the first hour of your morning no phone
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because you are going to waste time you're going to feel
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drained you're not going to have as much energy to do the more mundane tasks because
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when you give your energy into something like social media you're not going to want to do the small things
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that feel boring because you have just consumed content
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that is entertaining i think
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that again it comes down to awareness of what social media is doing to you
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because it gets to a point where you have to force
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that change because you can scroll your life away
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and you'll look back five years from now
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and you'll still be living the same life
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and that's the scary part of social media our parents our grandparents didn't have this
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but we have this and if you look at what social media
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and scrolling is doing to our brains it's actually like shrinking
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our brains we're becoming dumber we are not having as much focus not as much drive ambition
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and i think that it's actually very sad
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because i went through a period of my life where i would just scroll my life away bro
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and sometimes it feels hopeless like you feel like you can't
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stop it gets to a place where you're like okay I need to make a decision otherwise the way
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that my life is going it's not going to go in
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the right direction I'm going to lose everything I'm going to lose myself
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and maybe you have already hit that point of your life where you've lost yourself
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but I'm telling you right now you can get out of
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this you don't have to be addicted to your phone you don't have to scroll your life away
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and even if it's like little moments of your days where you do scroll
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and you're like why did I just do this
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when I could have spent my time doing something else you know
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when you think about your life in such a beautiful way
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and you connect it back to god god has given you
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so much opportunity and you are taking it for granted
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if you are not using the time he has given you
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and that's where gratitude comes into play and
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when you replace the habit of picking up your phone first
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thing in the morning to picking up a journal first thing in the morning
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and writing about what you're grateful for i'm telling you you don't even want to touch your phone after that
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because you've reminded yourself thank you god for my time thank
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you god for my purpose thank you god for even giving
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me another life to find my purpose thank you god for
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the food thank you for a roof over my head it's
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not about the materialistic things it's about the simple things a sip of coffee matcha family
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and when you remind yourself of these things
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and you truly are grateful for your life you're not going
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to want to waste it watching someone else live their life
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like you are giving your time to watching a person live their life
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when you could be pouring that time into yourself and that's why
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if you're gonna scroll on social media you might as well
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just start posting content like why would you watch someone else live their life
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and so use it in a way
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and curate a feed where you know okay i'm following people
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because i know i love their message i know i want to follow them
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and maybe find benefit whether that's your mindset habits discipline faith
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but don't be on social media scrolling pointlessly
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and watching brain rock content sure it's entertainment and whatnot
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and it's fun but until what point of your life until it's taking over time
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that you could be investing back into yourself a side hustle
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a side hobby being able to curate a life for yourself in a way
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that you can even imagine
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and it's not about only more money it's about just filling up your own cup
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because i'm telling you right now you are not filling up your cup through social media you're not
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and as much as we want to say
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that we are i know after watching a show or watching tv or scrolling on social media, I feel depleted.
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I feel low.
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I'm like, why did I do that?
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I could have poured that time into skincare, into a ritual, lymphatic drainage, things that make me feel more feminine,
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more calm, journaling, rituals that I genuinely look forward to.
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But the easier option is our phone.
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So I know that was kind of long -winded, but it really starts from locking your apps, having a plan and structure for the day, and working on your purpose.
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and awareness awareness of who owns these apps awareness of what these people want to do
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and take away from you it's your purpose it's your spirituality
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it's your life that's how i think of it truly because
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when something has that much control over you it's essentially taking over your relationship with god
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if you are a slave to your phone
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and your desires through scrolling that's considered a sin bro like you have to think of things like this
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if you're scrolling your life away you are telling god i don't care about the life you've given me
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and i don't think we put faith into that
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so put faith at the forefront of your life
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and everything will get easier but structure your environment in a way
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that it's going to help you succeed
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so don't sleep with your phone in your room get an alarm clock lock your apps
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and set a timer
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so it automatically does it for you don't even tell yourself
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i'm gonna do it no force it onto yourself bro i
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don't know why i still say bro sometimes i'm like 25
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and i still say bro and people like stop saying bro no
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so that's the phone topic that's scrolling and i hope those tips help you
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because y 'all when you are out of
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that period of life where you are a slave to your phone
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and you stop the scrolling and the addictions and of course
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if you give back into it just take one day reset
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and start again you can start again as many times as you can
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but do not give up now
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that we've overcome the topic of scrolling let's talk about going
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to sleep early now i am going to do a whole episode on morning
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and night routines so i will touch a little bit more in specific detail of the things
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that really create a perfect routine and truly things
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that i live by
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but to talk about how to go to sleep early it goes back to our phone
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or screens or maybe it's work there's a rule
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that i got from gary brecca
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and it's called the 10 3 2 1 rule 10 hours before you go to sleep no more caffeine
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and y 'all
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if you are struggling with caffeine past 3 p .m of course it's going to affect your sleep
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and so caffeine is something that a lot of us need
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but you shouldn't be dependent on it i went through a period of my life where i was
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so dependent on energy drinks pre -workout coffee
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matcha there's times where still i'm like a little bit dependent on matcha
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but i started like really making sure
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that the first 90 minutes of my day i'm not having any caffeine
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because you should allow your body to get adjusted before relying on something else to wake you up
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and i know it's going to be hard for a lot
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of people especially like there's going to be comments it's like well try having kids i couldn't understand
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but also depending on what chapter you are in life maybe i'm not talking to every single person but
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if you are in a season where you're trying to really
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rely on more having energy coming from sleep rather than caffeine
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then i would say stop drinking caffeine 10 hours before you go to bed
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or at least like eight hours
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so that's 10 hours now three hours before you go to bed no more food
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and now the reason i say this is
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because you want to allow your food to digest properly before
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you go to bed you want to allow the nutrients to break down before you just go to sleep
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and then two hours before you go to bed no more work now this is the biggest struggle
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that i have because i am someone who is very ambitious
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but honestly if i were to go to sleep
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and wake up early and do my work i would have way more productivity
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and be way more focused because i'm starting off my day
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and having that as a first thing rather than waiting till the very end of the night
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and being tired while doing the work and also
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when you stop doing work two hours before bed you're not
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going to go into the night having all the thoughts about work weighing heavy on your mind
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because I am an overthinker
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and sometimes there would be points in my life where I would go to sleep overthinking whether it be work
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or certain situations and that's why two hours before bed is the perfect cutoff time
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because you're allowing your mind to rest about work
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and about all the things that you're going through
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that are weighing heavy on you
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and now one hour before you go to bed no more screens
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and this could be your phone this could be watching shows this could be tv
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because the light in our phone is disrupting our sleep it's not great for our eyes
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and that's why people are creating things like blue light glasses
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and whatnot but you shouldn't be watching things right before bed
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because it's going to stimulate your mind into wanting to stay up longer
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and that's why a lot of us will stay up late scrolling
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or watching movies or shows because it's just this constant stimulation
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so the 10 -3 -2 -1 rule 10 hours no caffeine three hours no food two hours no work
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and one hour no screens another third thing
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that i got a lot of responses for was music
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and i've spoken about music before but i'm not here to bash music
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and i know there's going to be different people
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that are listening to this that may be listening to music
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or might want to give up music and no i think music is an art i think it's beautiful.
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And there's many points of my life where I really dependent on music
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because music can be a thing that we listen to and it makes us feel happy and good and excited.
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But if you're going through emotions in life where you feel sad, low, and then you listen to songs that make you feel a little bit more sad in yourself, it could actually lead you into a dark place.
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And music also brings back so many energies and memories
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that we go through nostalgia that could make our body feel uncomfortable
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or relive experiences that we don't want to relive based off of music
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and you know if you look at the music industry nowadays it's going down a dark path
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and this is like regardless of faith well i guess you
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have to be kind of a believer in something to recognize
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that the music industry is a little bit on the side of influencing the youth into thinking
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that women are objects drugs stealing like there's different kinds of genres
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and i'm not only talking about rap music i'm really talking about hip -hop even women
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that are singing music
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and it's not coming from a place of empowerment it's actually making women feel less in themselves
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and you could say the opposite that there's so much music
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that also empowers women and that's where i'm like okay
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if we're talking about music from a place of just like science something
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that has that much control over your mind to make you happy
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or to make you more sad is something
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that i do not want to be addicted to i do not want to feel like the first thing
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that i do when i get in my car i'm listening to
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that because for me i know i struggle with self -control
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when it comes to music so therefore if i choose music like a nasheed
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which is kind of like worship music in islam
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if i choose a nasheed or if i choose worship music what
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if the song switches to drake by accident by accident anyways
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it's kind of this like thin line where i don't even want to put myself in
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that situation and recently i have honestly been listening to more music in the car
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and it's not good it's like literally drake and central c
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and like every single rapper bro like because i just honestly that's the music
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that i love and it's so weird
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if you look at like every kind of faith obviously there's islam there's christianity
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and islam the majority of people view it to be as not allowed
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and now there's going to be people saying like no it
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is allowed there's this like opinion of like let's be real okay like hadith right hadith is essentially something
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that muslims follow that is kind of like in alignment of the way
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that the prophet used to live peace be upon him
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and i'm not a hadith rejecter bro i am going to look at the most authenticated ones okay
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and when you talk about authentic it has to be approved by scholars
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that lived almost a perfect life
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because they memorized scripture they lived in alignment of the faith
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and it's like so many different scholars
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that lived in perfect alignment have to authenticate it okay so
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when you look at the hadith
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that talks about music it says one thing about quran
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which is muslims we recite scripture in arabic and
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when you're reciting it in arabic
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when you're praying right you do a whole ritual like you do like the bowing the prostrating
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and all these things because if you choose to get into the car
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and you're listening to music you're not going to be as in love with scripture
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because music has the elements of instruments and drums
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and all these things that make your body feel good right you can look at the way
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that producers make music they do it with this kind of
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intention to make the body feel good it's the different like hurts in the music it's it's actually insane versus
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when you listen to quran there's no kind of hurts
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or drums and all these things it's just kind of like vocals
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so because you choose the thing
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that kind of has this major impact on your body you're
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not going to want to listen to koran as much now this could be different for christianity
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but actually it's very similar because it's the same as like secular music
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and worship music right
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but then i know there's different denominations like for example my videographer she's from the church of christ
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which they actually view music to be as manipulation for the soul therefore they don't use it in worship
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because they rely on hymns which is essentially scripture
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and really just relying on the word of god
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so that's kind of like where it's very similar to islam
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it's like we view instruments as manipulation to the soul and
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so again manipulation could be good manipulation but it's
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that thin line of how do i not rely on it
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and again i'm coming from a place where i'm not perfect
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there's still times where i listen to it y 'all like
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a song will randomly pop up in my head sometimes
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and i'll sing it like i am not coming at this
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from a very like extreme viewpoint I am talking about it
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as someone who is kind of going through a similar journey one thing
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that I've really mastered is to not play music in the gym I think it's just
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because like I had a really really tough relationship with it
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where every single rep I would need a song to give me this like push to go for one more
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and I really wanted
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that control of myself of like I'm not going to use music in the gym
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because I want to build that mental strength on my own
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because in modern day life you're not going to have music
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bumping in your ear to tell you to go for another rep to push even harder
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and that's kind of where i like really stripped away music from the gym
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but also i mean my gym also plays music in there
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so like sometimes it's just like background noise right so again it's
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so hard to avoid like everywhere you go has music nowadays every single thing on social media has music
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and that's why even the things
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that you consume on social media it's like being aware of the things
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that you're listening to because if you're playing songs
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and all these things or people
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that you follow you're consuming this noise it's still the same thing as listening to music it's what you consume
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and when you consume things you are going to attract
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that energy and that's why you can listen to different things instead of music like podcasts things
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that are actually going to help you learn you know there's many times
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when i'm in the car and i'll play music
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and i will be like bro i could be listening to a podcast right now
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but i don't change it that's scary and i think
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that even y 'all sending me comments of like i struggle
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with music you know like i gave it up for a little bit
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and then i fall back into it it's a reminder from
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me where i'm like okay bro let me come back
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because every time i'm listening to music i am not leaning heavily on scripture
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and this is going to be a real and raw conversation
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but i have been learning arabic quran
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and this is kind of just reciting the alphabets right now to really recite the scripture
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and the more and more
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that i'm doing it the more i realize i really need to cut out music
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because it's taking away from my memorization and it's
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so crazy like i'm actually kind of like getting scared right now
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because when you rely on worldly things like secular music
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and all this stuff and sure it's fun
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if you are someone who's a believer
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and wants to really build your relationship with god you need to learn to lean on scripture
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and god's word over music and yeah it's just crazy to me
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and that's why you have to dive into your own religion in your own faith
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and again there's different viewpoints there's different sects there's different kind of belief systems
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but you have to feel as if what is a benefit for you
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but also remove the ego okay like remove the ego sometimes we don't want to believe something
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and it's crazy because you have a decision to make
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and you can only get that guidance from god but every time
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that i would make an excuse as to why i'm listening to music i would also have
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so many signs and wake -up calls where god's like you should be listening to something else
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because at the end of the day like it is just noise we are filling our life with noise
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and a lot of the times we lean on stuff to
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give us this constant stimulation again coming back to simulation
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and ignoring the feelings
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that we're going through we don't want to sit with it
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we just want to like shut it out with music
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and y 'all you don't have to cold turkey it right
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away i gave up music instantly i went down a very
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just strong point of view way too quick to the point where i became a person i did not like
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and you start to resent religion if you cut out things extremely quick why
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because you are shedding your old identity when you want to commit to faith
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and in islam scripture was revealed over time for example alcohol the first time alcohol was revealed in the quran
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that it was not allowed it was kind of just like a push
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that it's not the best thing for you then later on it's mentioned again it's not allowed why
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because you ease into it so you can then follow faith
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and also do not fear monger yourself into committing to something
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like for example there would be many times where i would
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just like say like okay i'm gonna go to hell god is gonna punish me
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if i don't give up this thing
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when you're coming at it from a place of like fear
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you're not actually going to be able to build this relationship with god in a healthy way
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because you're fear mongering yourself into it instead
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when you come at it from a place of god is loving god is
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so merciful god wants to help me become the best version of myself
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because at the end of the day
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if he says something is not good for me it's only
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because it's a benefit for my soul
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and that's how i look at like sins for example because
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when you commit a sin you're not doing it to god you're doing it to yourself because everything
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if you look at alcohol why is it not allowed it
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damages your liver it damages your brain cells it can lead to cancer it can lead to
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so many different things that is damaging to your body like people
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that don't even believe in god are cutting out alcohol of their life why
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because it's showing that it does not help your body it actually is damaging it
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but again it's always been in faith and it's like crazy
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that there's so much science in faith that is considered a sin
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but you just have to view it differently and so
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when you're trying to give up music ease into it replace
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it with something better like podcasts maybe it is worship music until you kind of give up like secular music
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and it's really about building a relationship with god like
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when you feel far from god learn to lean on him
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in a way where you only depend on him to get you out of situations
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and praying on it and praying
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that you want to give up something god will make it easy for you
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and you know this is a reminder to myself to pray on it
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and tell god that like i don't want to be listening to music i don't want to choose
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that over something that could be beneficial in my life
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so it's not only a faith perspective it's more of like
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even a knowledge perspective of like being aware of all the things
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that you consume so i hope that this kind of helps you with music
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but we're not perfect as humans and there might be different viewpoints
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and belief systems about this but i hope
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that you can see where i'm coming from as someone who
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went to sleep with music would wake up with music
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and it was just it was a constant cycle
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but i'll forever appreciate it sometimes i use it in my
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content am i perfect no am i trying to be the best version of myself
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and be perfect yes
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but we are not perfect as humans it's all about one step at a time
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and getting better and developing a relationship with god in a beautiful way
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and that means making progress and reflecting on where you can get better
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which is what i'm doing with you guys as well
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so that's music you know i am so grateful for this podcast
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because there is no way i could be talking about these
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topics on short form dude i actually put up a video the other day about the music
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and people where like every single day you're faith seems a
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little bit more extreme to me i'm like okay bro you know this is every single faith almost like
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if you look into religion and you look into scripture
447
and you look into things where it really came from you will start to realize
448
that every religion is very similar the next thing
449
that i really want to talk about is binge eating this is something
450
that a lot of people are struggling with and i think
451
that the first thing when it comes to binge eating
452
or giving into food as your form of comfort is one recognizing
453
that your body is a gift from god So the foods
454
that you put into it are going to impact the way
455
that you feel The way that you look the way
456
that you show up in this world your skin
457
and god has given us Food on this earth whole foods
458
like god has given us things from the ground the earth Animals
459
that we can eat And so when you see the way
460
that the industry is going with like lab grown meat packaged foods Adding all these things into ingredient lists
461
that we don't even recognize it's important that we think about these things
462
when we're putting it into our body
463
and then we wonder why we have no energy we wonder why we feel low
464
because your gut is directly linked to your brain
465
so it will affect your energy it will affect the way
466
that you feel your clarity the way that you show up
467
so being aware of all these things is going to help you with overcoming binge eating
468
and now the next thing with binge eating is like it's coming from a place of
469
that is your comfort right so again other people have different kinds of addictions
470
that they give into when they want to feel comfort
471
when they want to run away from their problems it just
472
gives you this feeling of like a little bit of ease
473
but then at the end of it you regret it right
474
because you know it didn't really make you feel better kind of just like the quick dopamine feeling
475
that you get when you want to just like have this sort of instant gratification
476
and with all these things
477
that i've mentioned it's important to delay gratification as much as we can
478
because you will start to love life more
479
when you start to delay it that's the same with like
480
me with social media right i used to get likes instantly
481
like millions of likes instantly on my posts now it's a little bit more slow burning
482
but it's like i've learned to love the delay because i know
483
that it's actually a benefit long term
484
and it's also giving me this feeling of like working towards something better
485
and that's why when you were trying to give into foods
486
that are a little bit quicker so that might be ordering in doordash
487
or ubereats and eating things that are from a packet
488
or maybe it's like choosing the cheaper and unhealthy option
489
but you could actually buy in bulk and then meal prep
490
and you'll it can be simple meals like you don't have to do these above
491
and beyond meals you could do ground beef avocado some rice
492
and lettuce and it will be affordable
493
and you kind of develop this better relationship with food in
494
a way where it's like you don't want to give in to binge eating
495
because you know that your body is a trust from god
496
and you want to nourish it in a way
497
that is going to help you feel better in yourself and
498
so you have to get to the root cause though of
499
where it's coming from before you create these habits in your environment it will be easier though
500
if you do get rid of the pre -packaged foods
501
and don't even buy them at the grocery store it will be easier
502
if you meal prep in advance it will be easier
503
if you have a plan for the day it will be easier
504
if you sit with yourself before you make the decision to binge eat
505
or to buy the food that deep down you know you shouldn't be buying.
506
And that's also where balance comes into play because you can have a little bit of freedom, right?
507
The 80 -20 rule or you can do the 90 -10 rule.
508
I have honestly been leaning more to the 90 -10 rule because every time I eat food that I want to eat,
509
like fried chicken or maybe it's like different kinds of unhealthier foods, I feel so terrible after
510
because I'm struggling with my gut health why am I getting emotional I'm struggling with my gut health
511
and it also directly is linked to my skin because
512
when you have acne
513
and you have a leaky gut then it's all going to affect your hormones
514
and your body and your stool and all these things
515
and you know what I think it is
516
when I was living in New York I used to binge eat a lot I haven't really spoken about this
517
but like I gained a lot of weight
518
when I was living in New York
519
and I I think it was like maybe 10 or 20 pounds
520
and thank god I have developed a better relationship with food now
521
and I don't give into you know the feelings
522
that I want to and instantly order anymore
523
and I realize how much of a waste of money it is
524
but I would binge eat because I was really low
525
and in New York there's like so much food
526
that you can order from and I would just order in food
527
and it would be my comfort
528
and I had to like really have a strong you know
529
talk to myself of like why why do I keep doing this?
530
You know, like what is food doing for me?
531
Why is it giving me this comfort?
532
And it's because I'm ignoring feelings that I'm going through
533
and I'm not working through them and I'm not talking to God about them and I'm not putting him first.
534
And so I think that when you bring God into it
535
and you recognize that your body is a gift
536
and food long -term is not going to be the solve of your problems, then you have to work on trying to create an environment that is going to help you eat healthier.
537
And then on the days that you want to give in, then you can with freedom,
538
without feeling guilt because you have eaten foods that are gift so the 80 20 rule or the 90 -10 rule, 90 % whole food meals and 10 % of whatever you want to get into.
539
And yeah, just know that you can overcome this though because binge eating is just one season of your life.
540
It doesn't have to be every single season, but it starts with you making a decision of, okay, I'm gonna change.
541
I'm gonna stop ordering in.
542
I'm gonna start meal prepping and sacrifice a Saturday or a Sunday because it does take time.
543
But again, if you have time to go hang out with your friends and you have time to do other things, prioritize yourself in this season of life sacrifice your saturday by meal prepping
544
or tell your friends like let's meal prep together go grocery shopping together make those changes together
545
and if people don't want to go on
546
that journey with you then you have to go through it alone
547
because i went through that season of loneliness of meal prepping alone
548
and i still do it to this day but it's something
549
that i know that i need in my days otherwise i will order in
550
but yeah try not to ignore your feelings
551
that you're going through all of these things that i've mentioned journaling is going to help you significantly.
552
It's going to help you connect with yourself by communicating the things that you're going through in a positive way.
553
Brain dumping, a gratitude section, affirmations of telling yourself how amazing you are.
554
Because once you start to tell yourself these things, you will start to believe it and you will start to live that life.
555
So I hope that this video has helped you overcome any kind of struggle
556
or addiction or has given you just a little bit of a push in the right direction.
557
And I pray that God helps you with everything
558
that you're going through and i am sending you
559
so much love on this journey
560
if you made it to the end comment below a green heart
561
because i'm wearing green and i will see you guys in the next episode
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Vocabulary and speaking notes for this lesson
This video has 561 sentences and 6892 words to shadow. The speech runs for 31:48. The speaker talks fast, about 217 words per minute, so expect linked and reduced sounds. 86% of the words are among the 3,000 most common in English; the rest is worth studying before you start.
Key vocabulary in this video
15 words from the video worth learning, with pronunciation and meaning:
| Word | Pronunciation | Meaning |
|---|---|---|
| binge noun | /bɪnd͡ʒ/ | A short period of excessive consumption, especially of food, alcohol, narcotics, etc. |
| meal noun | /ˈmiːl/ | Food that is prepared and eaten, usually at a specific time, and usually in a comparatively large quantity. |
| scripture noun | /ˈskɹɪpt͡ʃɚ/ | A sacred writing or holy book. |
| caffeine noun | /ˈkæfiːn/ | An alkaloid, C₈H₁₀N₄O₂, found naturally in tea and coffee plants, which acts as a mild stimulant on the central nervous system. |
| overcome verb | /ˌəʊ.vəˈkʌm/ | To surmount (a physical or abstract obstacle); to prevail over, to get the better of. |
| scroll noun | /skɹoʊl/ | A roll of paper or parchment; a writing formed into a roll. |
| awareness noun | /əˈwɛɹ.nəs/ | The state or level of consciousness where sense data can be confirmed by an observer. |
| pray verb | /pɹeɪ/ | To direct words, thoughts, or one's attention to a deity or any higher being, for the sake of adoration, thanks, petition for help, etc. |
| rely verb | /ɹɪˈlaɪ/ | To trust; to have confidence in; to depend. |
| habit noun | /ˈhæb.ɪt/ | An action performed on a regular basis. |
| consume verb | /kənˈsum/ | To use up. |
| comfort noun | /ˈkʌm.fət/ | Contentment, ease. |
| worship noun | /ˈwɝ.ʃɪp/ | The devotion accorded to a deity or to a sacred object. |
| lean verb | /ˈliːn/ | To incline, deviate, or bend, from a vertical position; to be in a position thus inclining or deviating. |
| dependent adjective | /dɪˈpɛndənt/ | Relying upon; depending upon. |
Phrasal verbs you will hear
| Word | Pronunciation | Meaning |
|---|---|---|
| go through verb | To travel from one end of something to the other. | |
| give up verb | To surrender (someone or something); to inform on (someone). | |
| cut out verb | To refrain from (doing something, using something etc.), to stop or cease (doing something). | |
| get out of verb | To leave, exit or escape from; to become free of. | |
| pick up verb | To lift; to grasp and raise. | |
| stay up verb | To remain awake; to not go to bed. | |
| wake up verb | /ˌweɪk ˈʌp/ | To stop sleeping; to awake. |
| fall back into verb | To return to old habits; to return to an unhealthy or unhappy situation. |
Pronunciation to watch
The speaker uses 159 contractions and reduced forms, such as I'm, you're, don't. Say them the short way, as you hear them.
- The “th” sounds: thin /ˈθɪn/, authentic /ɔˈθɛn.tɪk/, unhealthy /ʌnˈhɛl.θi/
- The “sh” and “zh” sounds: worship /ˈwɝ.ʃɪp/, manipulation /məˌnɪp.juˈleɪ.ʃən/, stimulation /stɪm.jʊˈleɪ.ʃən/, essentially /ɪˈsɛnʃəli/, emotion /ɪˈməʊ.ʃən/
- Long words — get the stress right: manipulation /məˌnɪp.juˈleɪ.ʃən/, stimulation /stɪm.jʊˈleɪ.ʃən/, essentially /ɪˈsɛnʃəli/, productivity /ˌpɹɒdʌkˈtɪvəti/, irrational /ɪˈɹæʃ.(ə.)nəl/
How to practise with this video
- Listen to the whole video once without speaking and note the words you do not know.
- Start at 0.75× speed, shadow it sentence by sentence, then go back to normal speed once it feels easy.
- Record yourself and compare with the original, paying attention to words like binge, meal, scripture.
Grammar in this video
The structures the speaker uses most, with the exact words from the video:
| Structure | In the video |
|---|---|
| “Used to” used to + verb — a past habit or state that is no longer true | used to live · used to get |
| Present perfect have/has + past participle — a past action that still matters now | I've mentioned · have struggled · have just consumed |
| Passive voice be + past participle — the focus is on what happens, not who does it | are lost · are built · be addicted |
| Relative clauses who / which + clause — extra information about a person or thing | someone who is · hymns which is |
What is the Shadowing Technique?
Shadowing is a science-backed language learning technique originally developed for professional interpreter training and popularized by polyglot Dr. Alexander Arguelles. The method is simple but powerful: you listen to native English audio and immediately repeat it out loud — like a shadow following the speaker with just a 1–2 second delay. Unlike passive listening or grammar drills, shadowing forces your brain and mouth muscles to simultaneously process and reproduce real speech patterns. Research shows it significantly improves pronunciation accuracy, intonation, rhythm, connected speech, listening comprehension, and speaking fluency — making it one of the most effective methods for IELTS Speaking preparation and real-world English communication.