Prática de Shadowing: 15 tips to stop doom scrolling ✧ end your phone addiction *✧･ﾟ:* - Aprenda a falar inglês com vídeo
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Are you feeling tired?
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Tired from scrolling the whole day in your bed, knowing you should be doing something else, but you just can't stop.
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And when you do, you have no energy to do anything, so you go back to distracting yourself.
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If you want to overcome mindless scrolling, this video is for you.
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I will show you easy habits and tips to break your social media addiction, so you can regain your focus and change your life.
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So here are 15 habits to stop doom scrolling.
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Change your phone settings.
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The first step is to make scrolling on your phone less enjoyable.
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So set your screen to black and white.
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This will ensure that you don't get the same dopamine hit as before.
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Now turn off notifications for all apps and turn on do not disturb.
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I have the setting on pretty much all the time so I don't get distracted by my phone throughout the day.
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Another useful feature is the app limit which limits the time you spend on each app.
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Out of sight, out of mind.
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How many times did you mindlessly grab your phone just because it was laying next to you?
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So put it in another room, hide it in a drawer or only charge it in the living room.
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By simply removing it from your space, you'll be less tempted to check it.
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Don't use your phone in the morning.
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Don't go on social media to wake yourself up because this just leads you to hourless scrolling.
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That's because the first dopamine hit that you get is what you will continue to look for throughout the day.
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So instead, you can read a book or make a morning playlist with chill songs.
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You can also listen to a podcast or look at a Pinterest board with your goals or your favorite quotes.
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All these things get you in the perfect mindset to start the day.
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Set up your home screen.
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The way you design your home screen can make such a huge difference in your phone use.
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First, remove all social media apps from your home screen, so whenever you want to use it, you actually have to search it up,
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which makes you more mindful.
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Now, only keep specific apps that serve a clear intention.
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I have set up these different focuses, like one for work, another one for exercising, and one for some chill time.
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This helps me to stay focused throughout the day.
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Find things to do instead.
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The easiest way to stop scrolling is doing things that make you forget about your phone.
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So read books, draw, bake something, take a walk outside or spend time with friends.
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There are literally hundreds of fun activities you can try out and if you are looking for some inspo,
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I've made videos on things you can do when you're bored but you can also look on apps like Pinterest.
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This way you don't even have to try to stay off your phone, you simply enjoy spending time with yourself.
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Use the 10 -minute rule.
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Now that you have things you can do instead, you will still get the urge every now and then to go on your phone.
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So a method that helped me is the 10 -minute rule.
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This rule says that you can give into any distraction, but in 10 minutes.
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This way you can acknowledge that you are in control and that you're not dependent on instant gratification.
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The idea is that you're building that ability over time.
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So the 10 -minute rule becomes a 12 minute rule, becomes a 15 minute rule.
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And you're learning, wait a minute, I can't actually delay gratification.
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Remember, all these problems of distraction are an impulse control issue.
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So by building this trust within you over time, delaying gratification becomes the norm for you.
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Get clear on your goals.
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It's not normal to be exposed to thousands of highlight reels that make you constantly feel like you're lacking something.
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This is why so many of us nowadays are insecure and have low self -esteem.
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So instead, focus on putting all your energy into yourself.
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Get clear on your goals and set a vision board as your lock screen.
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Having a purpose will get you out of that lag mindset and into one of abundance and motivation.
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Now you're too invested to achieve your highest potential to even care what other people are doing.
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Download useful apps.
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Delete apps that distract you, I recommend especially those ones with short form content, and download the ones that help you.
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Habit is an app that helps you to build new habits by reminding you with notifications and tracking your progress.
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With Flora you can stay focused by setting a timer and
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when you don't use your phone in that time you'll grow these pretty plants.
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Lastly, ScreenSend helps you to stop doom scrolling by setting an app limit or locking away distracting apps for complete focus.
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Make your phone benefit you
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Just as social media can be very bad for your mental health, it can also bring you many benefits.
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So unfollow accounts that just distract you and follow those ones who inspire and motivate you.
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Consume videos that you can learn from and help you on your journey to grow into the best version of you.
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You can also start by pressing uninterested on your TikTok feed so your algorithm only shows you content that benefits you.
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Remember, even you watching this video right now is a sign that you are ready for a change.
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Just take the first step.
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Define the deeper issue.
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The reason why you have a phone addiction is because you try to distract yourself from something.
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It can be boredom, the homework you are procrastinating, or your own negative beliefs about yourself.
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So work on the root of your problems by doing shadow work.
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Ask yourself questions to know the deeper issue and once you know what it is, you can take the first step on healing yourself.
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This causes your phone addiction to automatically disappear
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because you are no longer in need of something that will provide you comfort because you can provide it by yourself.
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Understand your phone addiction.
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By understanding why you are addicted to your phone, you can become more mindful and take steps against it.
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So read books like these ones, listen to podcasts and watch videos on this topic.
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Social media platforms are designed to keep us as long as possible on the app because when an app is free, you are the product.
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By scrolling, you get a huge dopamine hit and over time you are
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so overstimulated that your attention span gets shorter and shorter and most importantly you lose focus to do anything that is important.
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With instant gratification you lack fulfillment in your life.
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So instead learn how to delay gratification.
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If you do things today that your future self would thank you for, you unlock long term success and happiness.
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Plan out your day.
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I think we all relate to this when we tell ourselves we had enough.
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We will change, no more mindless scrolling and the next day, well, nothing has changed.
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That's because you can't rely purely on willpower.
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So what helps is planning out your day.
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When you have a full schedule of things that you enjoy, you have less time for distraction.
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Write down the time, action and the place.
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Like at 11am, I'm going to meditate for 10 minutes in my room.
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This way you'll think less about scrolling and more about following the things you've planned.
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Create your environment mindfully.
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Now that you made your bad habits invisible, make the good ones visible.
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So switch your phone with some books next to your bed or if you're into painting, put some brushes on your desk.
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This way you don't even have to think about doing them,
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you just see them and automatically take action which leads you to make better choices throughout the day.
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Put a hairband around your phone.
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Putting a hairband around your phone prevents you from mindless scrolling
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because every time you see it you can ask yourself do I have a clear intention in mind,
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is this intention serving me and am I spending my time in the right way?
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If the answer to any of these questions is no put away your phone.
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But if you have a clear intention in mind you can remove the hairband and use it.
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This teaches your subconscious mind to only grab your phone when it's necessary.
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3. Forgive yourself For me, the hardest part of dealing with my phone addiction was the immense guilt and distrust I was feeling.
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I knew if I did other things, I would be way further in life and way happier, but I just couldn't stop using my phone.
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And that made me feel so disappointed in myself.
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But you can't hate yourself into change.
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You can only do it from a place of love and forgiveness.
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Once you stop looking at the past and envision your dream life,
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your vision of the future is stronger than your doubts of the past and you can let go.
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This is when change truly happens.
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Learning how to use your phone effectively may be one of the most important life skills any of us can learn.
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Trust me, if you practice these tips,
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you will overcome your phone addiction and get so much more appreciation for the small things in your everyday life.
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Just take the first step.
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Thank you so much for watching and see you in the next video.
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Vocabulário e dicas de fala para esta lição
Esta aula de conversação usa o vídeo “15 tips to stop doom scrolling ✧ end your phone addiction *✧･ﾟ:*”. As palavras que mais se repetem: app, scrolling, addiction, rule. Este vídeo tem 116 frases e 1607 palavras para praticar shadowing. A fala dura 8:41. O falante fala rápido, cerca de 185 palavras por minuto, então espere sons ligados e reduzidos. 86% das palavras estão entre as 3.000 mais comuns do inglês; vale a pena estudar o restante antes de começar.
Vocabulário principal deste vídeo
15 palavras do vídeo que vale a pena aprender, com pronúncia e significado:
| Palavra | Pronúncia | Significado |
|---|---|---|
| scroll substantivo | /skɹoʊl/ | pergaminho, rolo |
| addiction substantivo | /əˈdɪkˌʃən/ | vício, adicção |
| distract verbo | /dɪˈstɹækt/ | distrair |
| habit substantivo | /ˈhæb.ɪt/ | hábito, costume |
| intention substantivo | /ɪnˈtɛnʃn̩/ | intenção, intuito |
| delay substantivo | /dɪˈleɪ̯/ | atraso, demora |
| distraction substantivo | /dɪsˈtɹæk.ʃən/ | distracção, distração |
| instant substantivo | /ˈɪnstənt/ | instante, momento |
| overcome verbo | /ˌəʊ.vəˈkʌm/ | vencer, superar |
| chill verbo | /tʃɪl/ | esfriar, resfriar |
| podcast substantivo | /ˈpɑdˌkæst/ | podcast |
| notification substantivo | /ˌnoʊtɪfɪˈkeɪʃn̩/ | notificação |
| mindset substantivo | /ˈmaɪn(d)ˌsɛt/ | mentalidade |
| topic substantivo | /ˈtɑpɪk/ | tópico, assunto |
| everyday adjetivo | /ˈɛvɹiˌdeɪ/ | cotidiano |
Phrasal verbs que você vai ouvir
| Palavra | Pronúncia | Significado |
|---|---|---|
| set up verbo | /ˌsɛt ˈʌp/ | preparar |
| put away verbo | guardar | |
| try out verbo | provar, experimentar | |
| turn off verbo | desligar, apagar | |
| write down verbo | anotar |
Frases que vale a pena repetir
Frases curtas e completas do vídeo que você pode usar na conversa do dia a dia:
- Are you feeling tired?
- Don't use your phone in the morning.
- That's because you can't rely purely on willpower.
Gramática neste vídeo
As estruturas que o falante mais usa, com as palavras exatas do vídeo:
| Estrutura | No vídeo |
|---|---|
| Present perfect have/has + particípio passado — uma ação passada que ainda importa agora | have set · I've made · has changed |
| Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz | be exposed · are addicted · are designed |
| Superlativos the -est / the most … — o maior ou o menor de um grupo | The easiest · your highest · the best |
| Verbo + -ing enjoy, keep, stop… + -ing — verbos seguidos da forma em -ing | stop scrolling · enjoy spending · stop using |
Pronúncia para ficar de olho
O falante usa 25 contrações e formas reduzidas, como don't, you're, can't. Diga-as na forma curta, do jeito que você ouve.
- Os sons de “sh” e “zh”: addiction /əˈdɪkˌʃən/, intention /ɪnˈtɛnʃn̩/, distraction /dɪsˈtɹæk.ʃən/, notification /ˌnoʊtɪfɪˈkeɪʃn̩/, shadow /ˈʃædəʊ̯/
- Palavras longas — acerte a sílaba tônica: notification /ˌnoʊtɪfɪˈkeɪʃn̩/, disappointed /ˌdɪsəˈpɔɪnɪd/, inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, motivation /ˈmoʊ.tə.veɪ.ʃən/, appreciation /əˌpɹiː.ʃiˈeɪ.ʃən/
Sons difíceis para falantes de português:
- Consoante final — sem acrescentar um “i” depois: distract /dɪˈstɹækt/, habit /ˈhæb.ɪt/, instant /ˈɪnstənt/, podcast /ˈpɑdˌkæst/, mindset /ˈmaɪn(d)ˌsɛt/
- /l/ final — a língua toca o céu da boca, não vira “u”: scroll /skɹoʊl/, chill /tʃɪl/, skill /skɪl/, visible /ˈvɪzɪb(ə)l/, heal /ˈhiːl/
- /h/ — um sopro suave, diferente do “r”: habit /ˈhæb.ɪt/, happiness /ˈhæpinɪs/, highlight /ˈhaɪˌlaɪt/, homework /ˈhoʊmˌwɝk/, heal /ˈhiːl/
Como praticar com este vídeo
- Ouça o vídeo inteiro uma vez sem falar e anote as palavras que você não conhece.
- Comece na velocidade 0,75×, faça shadowing frase por frase e volte à velocidade normal quando ficar fácil.
- Grave a sua voz e compare com o original, prestando atenção a palavras como scroll, addiction, distract.
O que é a Técnica de Shadowing?
Shadowing é uma técnica de aprendizado de idiomas com base científica, originalmente desenvolvida para o treinamento de intérpretes profissionais. O método é simples, mas poderoso: você ouve áudio em inglês nativo e repete imediatamente em voz alta — como uma sombra seguindo o falante com 1-2 segundos de atraso. Pesquisas mostram melhora significativa na precisão da pronúncia, entonação, ritmo, sons conectados, compreensão auditiva e fluência na fala.