Prática de Shadowing: Doctor Explains: How to train your brain to be so focused it feels WEIRD to scroll - Aprenda a falar inglês com vídeo
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Think back to a time you sat down to work and a notification on your phone pops up.
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You can't help but unlock your phone to check that one thing, right?
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But it's never just one thing, because somehow 10 minutes later, you've watched a relationship story, a recipe, a few cat videos, breaking news, productivity tip, and maybe a few ads,
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and you can barely remember the first few videos you even watched.
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It feels like one activity because you never left the app, but your attention has just been yanked through six or seven completely different topics.
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And if you scroll for long enough, your attention ends up feeling kind of scattered, and that's what scientists mean by popcorn brain.
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Eventually, anything slower, like reading or working, watching a full movie, start to feel boring.
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And if you can relate to any of this, here's a little challenge for you to test your focus.
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See how long you can keep watching this video full screen at one time speed without opening another app
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or checking the comments, and just notice whenever you feel that itch to switch to something else.
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Let this video be your first focus rep, and I'll explain more about the science of this later in the video.
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If you're new here, I'm Izzy, a mum, CEO of our venture studio and Cambridge -trained doctor.
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And honestly, I'm not a naturally very focused person.
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And my brain very naturally just jumps to lots of different places in any given moment.
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But I honestly wouldn't have been able to do what I've done without actually training this muscle of focus.
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And so I'm going to share all my evidence -based tips
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and things that I've done so that hopefully you can also reach this flow state of focus with ease.
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In this video, we're going to fix our focus in four steps.
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Firstly, we'll understand the neuroscience behind popcorn brain and behind how we focus.
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Secondly, we'll set up one good focus session and create the conditions for focus.
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Third, we'll learn to make use of the focus reset ladder
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and finally get better at coming back whenever our mind inevitably does wander.
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And if you want some help putting all of this into practice, I've made a completely free focus reset kit.
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It has a few simple prompts and checklists to help you start a task, stay with it, and then come back when you lose focus.
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I've linked it in my description down below and
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so hopefully by the end of this video you'll be ready to get super focused now let's dive in
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so firstly this neuroscience behind this attention fragmentation and popcorn brain
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if your brain feels like scrambled eggs after scrolling this might
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explain why there are three key things in terms of attention fragmentation
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that happen when we scroll firstly every single swipe makes your attention reset
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because every single video
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that you swipe past is switching from different topic different context different emotional tone maybe one second it's grief then comedy, then skincare, then politics, you're still in the same app,
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but your brain has to immediately drop one topic
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and work out what the next one means and then get ready to leave again over and over again.
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Repeating this over time, the ideas don't actually get much time to land and that's called attention fragmentation.
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So your focus keeps getting chopped into little bits and you don't get to enter a flow state nearly as easily.
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And it's what people are getting at when they talk about popcorn brain
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because your attention keeps popping and reaching to the next thing.
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The second thing is that all this attention fragmentation and switching can actually make you more forgetful.
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In this study by Chiosi et al, participants were divided into a few major groups, people who would be using TikTok, Twitter, YouTube, or no activity at all,
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while they were trying to execute on something that they had planned to do.
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So basically like recalling something that they're meant to do and actually doing it.
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They found that the group watching TikTok ended up much worse at remembering what they initially set out to do.
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And neuroscientists call this worsened prospective memory.
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Since the scientists didn't see the same issue with other the groups such as the YouTube group, thank goodness for that.
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Their conclusion was that the short videos and rapid context switching, i .e switching from one topic to another very quickly,
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was actually the thing that worsened the TikTok group's ability to remember their plans and actually execute on it.
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And the third impact that scientists have found is that after a
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while of getting used to all this context switching on these apps, you actually start to interrupt yourself.
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Dr. Gloria Mark, who's a professor of informatics at UC Irvine, found that the average time
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that people stayed on one workplace screen fell from about 2
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.5 minutes in 2004 all the way to just 47 seconds in later research
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and when she dissected the reasons behind this a big part of it was
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that people were actually interrupting themselves not
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because anything external like a notification was making them do it she called this self -interruption behavior
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and attributes it to this deeply ingrained habit
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that we've developed from constantly switching between different topics or tasks
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because essentially we've trained ourselves to become used to a much higher baseline of cognitive stimulation
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and dopamine and i I actually made a whole video diving into the science behind social media addiction and dopamine.
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And I'll link that at the very end of this video if you'd like to go check it out.
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I've noticed this self -interruption myself where sometimes when I'm in the middle of work, I'll think, oh, I've just noticed my hand automatically reaching for my phone and opening the Instagram app.
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Oh wait, what's going on there?
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And maybe you've even noticed it in these first few minutes
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of this video where maybe you've had this self -interruption urge to go and find something else to do.
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And this isn't a reason to judge yourself.
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It's just something to notice because this is a perfectly natural part of our human brains and it's a function of neuroplasticity, our brain's ability to adapt and change and develop over time.
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And if we're used to social media and context switching all the time, it's only natural that our brains will be primed for this kind of behaviour.
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And so overall, the point isn't about focusing perfectly all day.
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It's just this reminder that every time that you actually scroll and.. give in to the interruptions, that gives you another mental rep of learning to leave and fragment your attention.
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But to actually rebuild the ability and this muscle of focus, you actually need more reps of this muscle of staying, staying focused on the thing that you're doing right now.
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And so this brings us onto section two, which is designing an evidence -based focus session.
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And you don't need a perfect morning routine or a color -coded timetable, which I used to have many of back in the day.
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An incredible chef's kiss focus session is actually much easier to set up than you might think.
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The first step is to pick a clear finish line.
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For example, work on the presentation.
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It's vague enough to avoid all afternoon and procrastinate all afternoon.
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Finish the first five slides gives your brain something concrete to aim at.
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And so make the task interesting and meaty enough to actually hold you and need some attention, but small enough that you don't immediately want to run away from it
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or feel intimidated by this mountain that you've set yourself.
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The second step is to know thyself and use your better hours.
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Each one of us naturally has a chronotype, which is basically the hours of the day that our biology is meant to be most alert and energised.
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You might have heard of some people being early birds and others being night owls.
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And how this translates to focus is, for example, Dr. Gloria Mott found the average peak of focus was around between 10 a .m
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and 2 to 3 p .m.
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But you might be completely different.
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Ultimately, this is about aligning with your natural flow of focus rather than trying to fight against the current.
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Thirdly, add a little bit of friction to switching away from whatever you've decided to focus on.
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Maybe turn on do not disturb, put your phone out of reach, or often I'll put mine in another room and close any tabs that you don't need.
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I'm personally very guilty of having literally like a billion tabs open
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so one chrome extension
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that I really like is called OneTab where it just like
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condenses all your tabs down into like a single one tab
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so I don't feel like I'm closing my tabs
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because I feel like they're kind of precious
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and I feel a bit of an emotional attachment to them
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but then it clears up my computer so that I can focus more easily.
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And the final fourth tip is to keep a distraction parking lot
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so something like a notepad or a journal right next to you.
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For me, I keep my bullet journal right next to me, and when I suddenly remember like an email, an errand, or something random that I want to do at some point, I simply write it down and I park it for later,
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because it's currently a distraction that will break my focus.
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And so by putting it here, I let my brain let go of that little distraction, that errant thought, until later.
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And that lets me relax, because I don't think, oh my god, am I gonna forget this?
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Because I know it's in my bullet journal.
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And also the distraction parking lot doesn't actually have to be paper
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because if let's say I'm already working on my iPad I'll keep a note open with do not disturb on
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so I can quickly write down something without picking up my phone or disappearing into another app.
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The point is to give my thoughts somewhere to go on the side
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while being able to stay within the same workspace
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and I essentially use the same setup almost for more open -ended thinking too
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because I found that the more ideas I can get out of my head
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and somewhere I can actually see them the more likely I am to either spot unexpected connections
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or come with a creative idea or think of something in a completely different way.
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Back when I was studying medicine, that might have meant taking a complicated lecture topic and spreading it across a big visual mind map.
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And now in the present day, I use the same process for YouTube ideas and business strategy and projects.
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And most of those ideas start out as pretty messy, divergent mind maps.
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I'll write things down, let them branch out until something clicks.
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And I've often found that typing can turn everything into a very structured list, whereas drawing or writing by hand actually lets me think more organically
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and see how things connect
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and my favorite place to do this kind of thing is actually on my ipad where i can erase things
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if needed duplicate things make them bigger zoom in and
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because i do so much of my important thinking this way the way
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that the apple pencil actually feels against the screen really matters
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and that's where the paper like screen protector has been helping me out on this run for literally years
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and they're very kindly sponsoring today's video the nano dot surface gives the apple pencil just the kind of friction
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that my hand expects so writing feels much closer to pen on paper
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and because it's thin enough
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so it sits underneath apple's official thickness limit the pencil still feels really precise
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and accurate on the ipad and i know
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when i say the word screen protector you might be thinking
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oh my gosh the bubbles the dust the wonky alignment total nightmare right i used to dread this part
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but what paperlike have done is designed a new butterfly application system
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which blew me away the first time i use it it comes with an on -screen guide
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that walks you through the process while the little helper tool keeps everything lined up
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and And this makes it actually so easy to get a seamless finish on the screen protector.
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So if you want to try out the Paperlike 3 screen protector for yourself, especially if you're a student getting ready for the new school year, I've left a link in my description down below.
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And this leads on to a bonus point number five, which is to match your space to the task.
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Some tasks take up more of your attention than others.
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Professor Nili Lavi at University College London proposed load theory, which suggests that when your brain is busy with something demanding, it actually has less attention left for everything else going on around you.
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But if the task is quite simple or repetitive, you might find yourself getting distracted more easily because your brain is less engaged.
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So make the space fit what you're doing.
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If you need to think deeply, you can remove anything that is distracting or engaging.
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But on the flip side, if the work is a bit repetitive, maybe some quiet music or a change of scenery might help you stick with it.
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This kind of reminds me of when I'm doing, let's say, some deep creative writing.
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I only want either like music without words or absolute silence to do it in.
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But on the flip side, if I'm, let's say, doing my emails or building out an SOP or rejigging a Notion database, I often like slightly more vibey music with words.
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And the point of this isn't that your desk needs to look perfect.
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It just needs to make the task easier to stick with.
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And so right now, I'd like to invite you to pick one task
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that you want to use this exact framework for
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and write down exactly what finished looks like and
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so that's the exact setup that i use
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when i want to get into deep focus on something
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and then once you actually get into the focus session the next challenge is maintaining it
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and that brings us on to section three
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which is the focus reset ladder
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and this is what you're going to refer to whenever you
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feel like your attention is starting to drift away from what you want to focus on
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so maybe you've finally started but a few minutes later your brain is already looking for a way out.
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Firstly, give yourself a few minutes to land in the session, because after lots of fast digital simulations, sitting with one task can feel painfully slow, and I speak from experience with this.
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And so as you're getting into a focus session, you have this start -up resistance, this activation energy to actually get into a flow state.
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And it doesn't automatically mean that you're already tired or the session is already a write -off.
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Actually just give yourself maybe five or ten minutes before you decide it isn't working.
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I have this phrase that I used to have on a little post -it note
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that was stuck right on my desk in front of my
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computer throughout medical school even at school I think like high school
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which literally said just start for five minutes smiley face and
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so just start for five minutes and give yourself
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that time to try to get into it and if then it's not working then maybe you can re -evaluate.
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If you've already given yourself that time to get into the session
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but it's still not working you feel like your focus is fading
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and maybe you find yourself rereading the same sentence making silly mistakes or feeling just this desperate urge to switch.
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Then we enter rung one of the reset ladder, which is pause.
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Just look away for a couple of minutes.
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Literally just give yourself maybe like a two to three minute, maybe five minute break to just look out the window, do something else for a little bit.
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Research has found that even brief mental breaks can slow this drop in what's called vigilance, which is basically your ability to stay alert and focused over time.
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Next, if that doesn't help, we move on to rung two of the ladder, which is move.
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If you're still feeling tired, stand up, change rooms, take a walk, exercise, go outside.
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I love to just go out and get some fresh air, look at the trees for a little bit.
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You don't need to turn it into a full workout.
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Sometimes just a small change of state is enough.
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Sometimes I'll literally also just put on some music and do a little dance in my room.
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That kind of thing is often enough to just shift the body's energy and get you back into an energized state.
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And finally, if you're still feeling tired and it feels bigger than this one task.
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And so that brings us onto rung three of the ladder, which is rest.
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And one of my favorite options for this is something called yoga nidra
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which literally means yogic sleep yoga nidra has been put under
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an umbrella of forms of rest called non -sleep deep rest also known as nsdr you stay awake
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while a guided practice takes you into a very deeply relaxed
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almost sleep -like state sleep neurologist dr brandon peters explains
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that this may quieten the sympathetic nervous system which is your flight
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or fight response and also lower your heart rate and blood pressure
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and he also suggests the slower brain activity may support the glymphatic system
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which is essentially the brain's waste clearing network which could then potentially ultimately help with your attention.
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And so before your next focus session begins just have a mental note of this focus ladder
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and maybe decide what your first reset will be.
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The key thing is to keep it small enough
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and maybe even set a timer is one thing
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that I really like to do just to make sure that your break doesn't accidentally turn into a half hour of scrolling.
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And a quick check -in on the challenge that we set at the start of the video.
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If you're still here without opening another app congratulations you've already
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practiced sitting through quite a lot of urges probably to do something new and you've been putting into practice this focus rep.
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So keep it up.
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Section four is about completing a daily focus rep.
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Because good focus doesn't mean your mind never wanders.
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The real skill is actually noticing that you've drifted and then coming back.
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Now you've got the key system, but the part that actually changes your focus is practicing it.
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So the first step is to pick a session you can actually do.
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Once a day, choose one task and a short block of time you can realistically protect.
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And one thing I really like to do is set a power hour
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and a single task that I want to get complete in it
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and use that as my focus block
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if you're just starting out it doesn't need to be an
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hour it could be maybe 15 minutes maybe 20 minutes
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but write down what actually done looks like the second thing is to make this urge to switch visible
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because every time you notice that you want to check your phone click on something
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or reach for something else actually just take your distraction parking lot
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and make a little tally on it for this kind of
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practice i like to write in my bullet journal aka my
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distraction parking lot for this purpose what i'm working on
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and then any distractions or like thoughts that come up that I need to jot down under there.
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And also I keep a running tally of the number of times I've tried to or wanted to be distracted, but then brought myself back.
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And the whole point here is not to judge the number.
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You're just noticing the pattern and making the previously subconscious conscious and becoming aware of it.
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And then the third step is actually bring your attention back.
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The UC Davis Center for Mind and Brain team found that intensive meditation training actually improved sustained attention, which is the ability to stay with something over time.
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I am a huge fan of meditation.
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I actually made a whole video about meditation.
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I'll leave a link somewhere over here
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because I genuinely feel like it's one of the most powerful ways to rewire the way that your brain works, including your focus.
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And if you've done any kind of mindfulness -based meditation practices, you'll know that a lot of it is about noticing,
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essentially just observing the mind and noting when something comes up and then just letting it go.
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And so for focus, we're actually applying a similar principle where something comes up in our mind, some kind of urge to do something else.
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We just notice that.
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We don't act on it.
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We just notice that and then we just bring our attention
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and our focus back to what we're working on
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and then the final step is to look back at your focus rep
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because when your timer ends for your focus block note how many urges you caught
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and whether coming back became any easier over time you're not
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trying to get a perfect score you're not trying to never want to do something else other than the work
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that you're doing because
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that would be a very very strange expectation to put on a human brain
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because we're literally all just human you're simply just learning about yourself and your focus and building this muscle over time. And
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so the aim here is to do one deliberate focus rep
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every single day where you consciously don't follow the urge to open Instagram
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or like check your emails again or to scroll on to the next video.
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And focusing is such a core part of the equation of creating a life that you love.
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But the next part is also tying your focus to your bigger goals and actually taking action.
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Because in theory you can focus endlessly
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but still not actually be working on things that move the needle in the right direction for your life.
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That's why my team and I created Superfocus, which is a science -backed system and app that helps you to identify
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and stay focused on the actions that actually get you closer to your goals.
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We've intentionally designed it to help you gain clarity, set your realistic plans, protect your time, and then reflect to actually get your goals in manageable steps.
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You can think of it a bit as a super -powered accountability buddy, time tracker, goal setter, calendar, all rolled up into one.
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So if you'd like to try it out, feel free to check out the link in the description down below.
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We're currently bringing on founding members, so you'll be one of the first to see what it's
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all about at the start of this video i invited you to challenge yourself to keep watching this video
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and stay focused on it
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so thinking back how many times did you feel the urge to switch
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if you noticed the urge and stayed that was the practice
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and that was a focus wrap
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and at the end of every video i like to invite you to choose two action points
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that you're going to take away from the video
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and actually make happen so maybe one of them is the item
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that you wanted to do the task
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that you were going to set yourself with the clearly defined
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finish line maybe another one is actually doing your first focus rep right after this video.
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Pick two and then write them down somewhere, whether on a post -it note, down below in the comments, send an email to a friend, anything you want.
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And if you enjoyed this video and want to learn more about the dopamine side and the neuroscience of social media, feel free to check out this video over here about overcoming social media addiction.
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And maybe try watching it in exactly the same way.
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One video, one screen, no switching.
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As always, take care of yourself and remember that the journey is the destination.
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Hit subscribe so you don't miss any new videos and I'll see you in the next one.
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Bye!
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Vocabulário e dicas de fala para esta lição
Este vídeo tem 274 frases e 4156 palavras para praticar shadowing. A fala dura 17:53. O falante fala rápido, cerca de 232 palavras por minuto, então espere sons ligados e reduzidos. 85% 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 |
|---|---|---|
| urge verbo | /ɜːd͡ʒ/ | impelir, urgir |
| topic substantivo | /ˈtɑpɪk/ | tópico, assunto |
| ladder substantivo | /ˈlæd.ɚ/ | escada |
| reset verbo | /ɹiːˈsɛt/ | repor, restaurar |
| distraction substantivo | /dɪsˈtɹæk.ʃən/ | distracção, distração |
| muscle substantivo | /ˈmʌs.əl/ | músculo |
| essentially advérbio | /ɪˈsɛnʃəli/ | em essência, essencialmente |
| tab substantivo | /tæb/ | lingueta |
| scroll substantivo | /skɹoʊl/ | pergaminho, rolo |
| firstly advérbio | /ˈfɜɹstli/ | primeiramente |
| popcorn substantivo | /ˈpɑp.kɔɹn/ | pipoca |
| protector substantivo | /pɹəˈtɛktɚ/ | protetor |
| naturally advérbio | /ˈnæt͡ʃ.(ə.)ɹə.li/ | naturalmente |
| deeply advérbio | /ˈdi(ː)pli/ | profundamente |
| bullet substantivo | /ˈbʊlɪt/ | bala, projéctil |
Phrasal verbs que você vai ouvir
| Palavra | Pronúncia | Significado |
|---|---|---|
| come back verbo | voltar | |
| write down verbo | anotar | |
| check out verbo | verificar, sacar só | |
| end up verbo | terminar, acabar | |
| set up verbo | /ˌsɛt ˈʌp/ | preparar |
| go out verbo | sair | |
| pick up verbo | pegar | |
| stand up verbo | levantar |
Pronúncia para ficar de olho
O falante usa 104 contrações e formas reduzidas, como you're, you've, don't. Diga-as na forma curta, do jeito que você ouve.
- Os sons de “th”: thin /ˈθɪn/, underneath /ˌʌndɚˈniθ/, sympathetic /ˌsɪm.pəˈθɛt.ɪk/, thickness /ˈθɪknəs/
- Os sons de “sh” e “zh”: distraction /dɪsˈtɹæk.ʃən/, essentially /ɪˈsɛnʃəli/, meditation /mɛdɪˈteɪʃn̩/, addiction /əˈdɪkˌʃən/, notification /ˌnoʊtɪfɪˈkeɪʃn̩/
- Palavras longas — acerte a sílaba tônica: essentially /ɪˈsɛnʃəli/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, notification /ˌnoʊtɪfɪˈkeɪʃn̩/, repetitive /ɹɪˈpɛtɪtɪv/, complicated /ˈkɑm.plɪˌkeɪ.tɪd/
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 urge, topic, ladder.
Gramática neste vídeo
As estruturas que o falante mais usa, com as palavras exatas do vídeo:
| Estrutura | No vídeo |
|---|---|
| “Used to” used to + verbo — um hábito ou estado do passado que não é mais verdade | used to a · used to have · used to dread |
| Present perfect continuous have/has been + -ing — uma ação que começou antes e continua | has been helping · you've been putting |
| Present perfect have/has + particípio passado — uma ação passada que ainda importa agora | you've watched · has just been yanked · I've done |
| Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz | been yanked · were divided · will be primed |
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.