Prática de Shadowing: If You Want to Fix Brain Rot, Watch This Immediately - Aprenda a falar inglês com vídeo
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They say your attention span is eight seconds long.
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That's shorter than a goldfish.
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You've probably heard that stat because it was everywhere for a while.
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Time Magazine, the New York Times, every marketing conference on earth, and the implication was really clear.
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We are cooked.
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Phones have fucking ruined us.
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We are now dumber than a tiny little fish.
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But there's one problem with this.
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See, a journalist at the BBC decided to actually look into the stat.
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He traced the stat back to a 2015
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Microsoft report, which cited a website called Statistic Brain.
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So then he went to Statistic Brain and dug up their sources, the National Library of Medicine and the Associated Press,
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as well as a few others.
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And then like any good journalist, he picked up the damn phone and started calling them.
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And guess what?
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Nobody had any idea where the goldfish stat came from.
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There was no study.
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There was no data collected.
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Somebody literally just made it up.
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And then Microsoft threw it into a report, and then Time Magazine wrote about that report,
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and now your uncle is citing it at Thanksgiving dinner as if it's the end of civilization.
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Oh, and the goldfish also made up.
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No one has measured a goldfish attention span at nine seconds.
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Goldfish actually remember things for months.
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They learn tricks.
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They recognize faces.
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The fish are totally fine.
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In fact, I think we owe them an apology.
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So the scary stat is fake.
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Great.
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But something else is clearly going on, right?
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You can feel it.
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You pick up the phone to check one thing and then 20 minutes disappear.
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You sit down to like read an email or something.
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And next thing you know, you're watching videos of cats doing backflips on TikTok, except the cats are Nazis.
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This is not an imaginary thing.
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In fact, there is real data on this.
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A researcher at UC Irvine named Gloria Mark has spent 20 years measuring one thing,
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how long a person stays on a single screen before switching to something else.
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Not how long they can focus, but how long they choose to focus.
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In 2004, it was two and a half minutes.
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By 2012, it had dropped to 75 seconds.
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Her most recent number, replicated across five independent studies, 47 seconds.
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That is how long, on average, we all last before we decide to go somewhere else.
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And when we hear a number like that, the obvious conclusion is, yeah, my brain is fucking fried.
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The phone's got me.
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I must have brain rot except you also binged an entire season of television last weekend.
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You sat down in the same spot for four or five hours focusing on whatever it was.
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You didn't check your phone once the entire time.
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You then went out and hung out with that really hot person you're into and two hours suddenly vanished.
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You've played a video game so long that you forgot to eat lunch.
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So the problem is not the attention span.
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Your attention span is not 47 seconds.
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It's also five hours on the same day with the same brain
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which means attention has nothing to do with your brain's capability
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and it has everything to do with what you are choosing to focus on and
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that 47 seconds number is not measuring a dumpster fire of an attention span it is measuring something else entirely
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so if it's not brain damage
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or brain rot then well what's going on here well there's some research out of peking university
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that i think gets closer to the answer than anything else I've come across.
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They took 72 students and split them into two groups.
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One group read for 30 minutes and the other group watched TikTok for 30 minutes.
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Then both groups took a short reasoning test.
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The TikTok group scored lower.
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And you hear that and you think, okay, reading good, TikTok bad.
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Got it.
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Not surprised.
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But then they did a follow -up.
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They took the same clips, the exact same content from TikTok and showed them to two new groups.
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One group watched them as a single continuous video.
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They just hit play, sat back and enjoyed the show.
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And the other group got them in a feed.
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They could swipe, they could skip, they could like and comment, they could move on, they could do whatever they wanted.
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Same videos, same content, same everything else.
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But the group that could swipe did far worse on the reasoning test.
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It was not the content.
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Short form videos are not destroying civilization and they are not destroying our fucking brains.
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It was not TikTokers being stupid or shallow or putting a bunch of low quality shit onto the internet.
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It was the swipe mechanic, the ability and repeated act of deciding to leave over and over and over.
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That is what caused people's reasoning to drop.
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And if you think about it, that kind of makes sense.
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Because what are you actually doing when you scroll on one of these apps?
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You're not really watching the videos.
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You're making decisions about the videos every few seconds.
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Do I stay?
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Do I go?
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Do I stay, do I go?
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Do I stay, do I go?
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And 90 % of the time, the answer is go.
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Swipe, next, move on.
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What you're doing is reps, hundreds of them, every single day.
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And the thing that you're getting better at with each rep is very specific.
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The moment that something gets slightly boring, slightly slow, slightly uncomfortable, just leave.
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don't sit with it don't push through just bail man there's something better one flick of the thumb away
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and if there isn't there's something better one flick after
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that this is also why it feels
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so good i mean the short form feeds
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they they have the same reward mechanism as a slot machine it's called variable ratio reinforcement you don't know
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which swipe is going to land on something great and
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so your brain it doesn't actually release the dopamine when you find the great video, it releases dopamine in anticipation of the possibility of finding one.
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So every single swipe is a tiny pull of the lever, tiny little pull that that little crack lever inside of your brain.
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The next one might be it, or maybe the next one, or maybe the next one.
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And that might is what keeps your thumb moving.
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But wait, it actually gets even worse than this, because here's the really unfair part.
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Human memory is, shocker, not actually accurate.
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In fact, we have a particular bias towards remembering not the entirety of an experience, but actually just the peak moments of an experience.
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After a 30 -minute scroll session, what do you remember?
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That's right, like basically nothing.
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You remember like two or three clips that were actually amazing,
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or the ones that had you laughing so hard that you snorted and coughed up a piece of your breakfast.
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What you don't remember are the 50 videos that sucked and you swiped past.
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So your memory of scrolling is actually way, way better than the actual experience of scrolling,
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Which means that when you're sitting there trying to read a book or work on something important, you're not competing with what scrolling actually is.
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You're competing with the highlight reel of what scrolling felt like.
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And almost nothing can win that comparison.
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So let's just be honest about what's happening.
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You have one practice behavior, leaving, just like your father.
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Sorry, that was fucking savage.
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And you've done it thousands and thousands of times and now you've gotten really, really good at it.
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You are fucking elite at leaving things.
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You are a Navy SEAL of leaving boring shit behind.
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That is not brain rot.
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That is a habit.
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It's a really bad habit.
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And it just so happens that it's a habit that can kind of ruin your whole life.
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This video is sponsored by Brain FM, which is what I use when I need to kickstart my focus and actually get some shit done.
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Brain FM makes functional music designed with neuroscience to help your brain shift into a focused state.
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You put on your headphones, you hit play, and it throws you into a better environment to do the work that you were trying to do.
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I like to use it when I write, when I read, or if I feel like my brain is just starting to go to mush
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and I need an extra 10 minutes of attention.
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It has modes for deep work, creativity, relaxation, meditation, and sleep, so you can choose exactly what you need at any time of the day.
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Now, Brain .fm is not just more lo -fi beats.
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They have a team of PhDs behind the music with peer -reviewed research informing the technology.
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Tech is patented and the research was backed by the National Science Foundation.
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It's built to push your brain into flow state within just a few minutes of hitting play.
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I've been using it for a while now and I have to say, I feel quite a bit more productive than listening to anything else.
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You can get one month for free by going to brain .fm slash IDGAF.
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That's brain .fm slash IDGAF.
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Listen to something productive and give your focus a fighting chance.
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So the obvious question is, how do you stop and well there is an entire industry built around answering
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that question app blockers screen time limits pomodoro timers lock -in
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bro influencers dopamine detoxes gray scaling your phone cold showers at 5 a .m whatever huberman is telling
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you to do this weekend and i'll be honest some of
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that stuff can work i mean i i even made my own app that fucking does some of that shit.
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Go to purpose .app, check it out.
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But what bothers me is when is the last time you needed an app blocker to get through a great conversation?
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Have you ever pomodoroed your way through a video game that you love?
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Have you ever needed to grayscale your phone to pay attention to your mother's doctor's appointment?
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No, because when something matters, the phone loses.
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It just loses.
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You don't have to fight against it.
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You You forget the phone exists because the thing in front of you is so much more meaningful.
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I feel this in my own life all the time.
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I mean, there are parts of this job that lose me in like 10 minutes.
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I'll be working on something and then as if by some gravitational pull, I end up back on YouTube for the 11th time in a row.
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But then there are other parts of my job where I look up
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and four hours have gone by and I forgot to eat.
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I forgot to piss.
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I forgot I even existed.
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Same brain, same computer, same phone a different outcome.
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So what's the variable?
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It's not discipline.
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It's not willpower.
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It's not a fucking gray screen or a cold shower.
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The variable is whether the thing I'm doing feels like it matters.
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And that reframes the whole problem.
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Because if the phone is only winning when nothing else is competing, then the question isn't, how do I fight against.. the phone,
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the question is what keeps losing to my phone and why?
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And that is actually a much scarier question because it's, it's not really a behavioral question.
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It's a life question.
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What keeps losing to the phone is really just asking what have you chosen to fill your days with
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that isn't more interesting than your phone?
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And is any of it something you actually chose
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or is it just an accumulation? the job you kind of fell into the routine
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that just built up around you the goals you inherited from somewhere
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but never really examined or questioned
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if nothing in your life is putting up a fight against
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a four inch screen the screen might not actually be the problem
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and this is like the weird counterintuitive part of this like what
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if brain rot is not the effect of our phone usage what
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if it's the cause the phone doesn't cause the brain rot the phone is the anesthetic for brain rot.
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It gave you an infinitely deep hole to pour your boredom into
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so that you never have to look at what's wrong with your life.
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You're not scrolling towards something, you're scrolling away from something.
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This is why deleting the apps doesn't really work over the long run.
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You remove the phone and you're left with the same restlessness.
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Except now you have nothing to numb it with, so you find something else like video games or crypto, porn, whatever.
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So here's the funny thing.
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Like I never struggled with my phone ever until I stopped drinking, which is fucking crazy.
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I was 40 when I started struggling with my phone and looking back,
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I think it's because the drinking was the thing that removed me from the uncomfortable things in my life.
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And when I stopped drinking, I needed something else to remove me from it.
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So hello, TikTok, hello Instagram, hello YouTube, my old friend.
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And I think we all fall into a bit of a downward spiral because the more we fall into brain rot,
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the more we fall into phone addiction, the more we lose that muscle to build anything meaningful or sustaining in its place.
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See, people always look at this issue as if it's a problem of training your attention, of learning to sit with a long,
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boring book for longer periods of time.
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And sure, that might be a facet of it, but I actually think it's a broader,
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more existential issue of simply finding meaningful things to commit to in your day -to -day life.
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If you can't finish a book, if you keep bailing on hobbies, if you don't keep up with your friends and family,
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that's not an attention issue.
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That is a follow -through issue.
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And I think we lose this because the muscle for staying with something doesn't immediately reward you in the short term.
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Like sticking with a hard book, you don't really appreciate the effort
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that went into it until you're like 400 pages into it
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or the value and meaning
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that comes from a deep relationship doesn't really accrue until you've made time for
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that person over and over and over again for months on end.
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Long -term returns that come from meaningful experiences,
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they have the opposite experiential profile of the fucking dopamine casino that we all live in.
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The less you stick with things, the more everything feels boring.
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The more everything feels boring, the more you give in to cravings for immediate stimulation and entertainment.
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And the more you give in to immediate stimulation, the less able you are to stick with things.
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So the phone is not the entrance to the cycle.
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It's just the most visible manifestation of the cycle.
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So how do we actually fight against this?
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Like, what can we tangibly do?
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I mean, yes, there's the app blockers.
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Yes, you can, like, fucking do your Pomodoro shit.
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But like on a real deep kind of personal and existential level,
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what are the things that you can do in your life to inoculate yourself from phone addiction,
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to fight against the brain rot before it even begins in the first place?
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And I think the first thing to do is to do an attention audit.
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And what I mean by an attention audit is actually note the places
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and experiences throughout your day to day life that you reach for the phone.
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Like what are the situations that you feel compelled to open up your phone and start scrolling or start refreshing everything?
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Because those are the moments that you are probably avoiding a specific behavior or a specific sensation.
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And then once you notice what those moments are, take note of what you're feeling in those moments, right?
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Is it boredom?
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Is it anxiety?
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Is it sadness?
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Is it loneliness?
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Because that is actually the underlying issue.
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The phone is the symptom.
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The phone is the outward manifestation, but that inner experience, that inner feeling is the real issue.
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And then the second step is to intentionally create space where you have to confront that feeling.
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So if let's say you use your phone to avoid your social anxiety, you notice that anytime you're around people that you're not totally comfortable with,
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you pull the phone out and you start scrolling compulsively.
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And so you just kind at this connect from the world around you.
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Now that you've identified that the next step is to intentionally put yourself in that situation, but then remove the phone.
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Don't just remove the phone and hope good things happen.
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You have to remove the phone and address the underlying feeling that is inspiring the phone brain rot.
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And then as you are in that experience, notice the discomfort, notice the difficulty and make a plan to stick through it.
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Make an agreement with yourself that, hey, I'm going to do this hard thing for the next month or for the next two months.
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And then only reintroduce your phone usage
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when you are satisfied with your ability to build that muscle to confront that uncomfortable situation.
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Now, everything I've just described is not a novel or new idea.
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In fact, everything I just walked you through is pretty much the protocol to treat any addiction.
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And the funny thing about addiction is that people who are addicted to something, whether it's alcohol or gambling or porn or whatever,
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there is a sense that something is wrong with your brain, that there is like some sort of permanent damage that is taking place,
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that something is broken within you.
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And the irony is that it's that belief that something is fundamentally broken
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that often keeps people stuck in the addiction because it removes any sense of hope or possibility of change.
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But the truth is, is that with any addiction,
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it is just a matter of peeling away the behavior long enough to look at the underlying emotional experience
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and actually deal with it.
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And then fundamentally, once you have dealt with it, the brain begins to heal itself.
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The brain is actually pretty fucking magnificent.
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You can kind of just remove the negative influences and let it heal itself.
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They're incredibly durable. And they're very special.
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So don't let yours rot away.
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Thank you.
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Vocabulário e dicas de fala para esta lição
Esta aula de conversação usa o vídeo “If You Want to Fix Brain Rot, Watch This Immediately”. Este vídeo tem 262 frases e 3099 palavras para praticar shadowing. A fala dura 17:02. O falante fala rápido, cerca de 182 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 |
|---|---|---|
| scroll substantivo | /skɹoʊl/ | pergaminho, rolo |
| addiction substantivo | /əˈdɪkˌʃən/ | vício, adicção |
| spin verbo | /spɪn/ | girar, rodar |
| stat advérbio | /stæt/ | já |
| bore verbo | /boɹ/ | chatear, aborrecer |
| meaningful adjetivo | /ˈmiː.nɪŋ.fl̩/ | significativo |
| muscle substantivo | /ˈmʌs.əl/ | músculo |
| compete verbo | /kəmˈpiːt/ | competir, rivalizar |
| habit substantivo | /ˈhæb.ɪt/ | hábito, costume |
| uncomfortable adjetivo | /ʌnˈkʌm.fɚ.tə.bl̩/ | desconfortável, incómodo |
| underlying adjetivo | implícito, subjacente | |
| variable adjetivo | [ˈvæɹ.i.ə.bl̩] | variável |
| anxiety substantivo | /æŋˈzaɪ.əti/ | angústia, ansiedade |
| gray adjetivo | /ɡɹeɪ/ | cinza, cinzento |
| journalist substantivo | /ˈd͡ʒɝnəlɪst/ | jornalista, periodista |
Phrasal verbs que você vai ouvir
| Palavra | Pronúncia | Significado |
|---|---|---|
| pick up verbo | pegar | |
| end up verbo | terminar, acabar | |
| go out verbo | sair | |
| make up verbo | /ˌmeɪk ˈʌp/ | compensar |
| put up verbo | afixar |
Frases que vale a pena repetir
Frases curtas e completas do vídeo que você pode usar na conversa do dia a dia:
- You didn't check your phone once the entire time.
- You're not really watching the videos.
- You're making decisions about the videos every few seconds.
- Do I stay, do I go?
- You don't have to fight against it.
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 | You've probably heard · has measured · has spent |
| Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz | are cooked · is sponsored · is patented |
| Orações relativas who / which + oração — informação extra sobre uma pessoa ou coisa | drinking, which is · people who are |
Pronúncia para ficar de olho
O falante usa 50 contrações e formas reduzidas, como you're, don't, you've. Diga-as na forma curta, do jeito que você ouve.
- Os sons de “th”: thumb /ˈθʌm/, bother /ˈbɑðɚ/, anesthetic /ˌænəsˈθɛtɪk/
- Os sons de “sh” e “zh”: addiction /əˈdɪkˌʃən/, civilization /ˌsɪv.ɪ.laɪˈzeɪ.ʃən/, intentionally /ɪnˈtɛn(t)ʃənəli/, stimulation /stɪm.jʊˈleɪ.ʃən/, conclusion /kənˈkluːʒən/
- Palavras longas — acerte a sílaba tônica: uncomfortable /ʌnˈkʌm.fɚ.tə.bl̩/, anxiety /æŋˈzaɪ.əti/, civilization /ˌsɪv.ɪ.laɪˈzeɪ.ʃən/, intentionally /ɪnˈtɛn(t)ʃənəli/, stimulation /stɪm.jʊˈleɪ.ʃən/
Sons difíceis para falantes de português:
- Consoante final — sem acrescentar um “i” depois: swipe /swaɪp/, stat /stæt/, compete /kəmˈpiːt/, habit /ˈhæb.ɪt/, journalist /ˈd͡ʒɝnəlɪst/
- /l/ final — a língua toca o céu da boca, não vira “u”: scroll /skɹoʊl/, muscle /ˈmʌs.əl/, heal /ˈhiːl/, bail /beɪl/, visible /ˈvɪzɪb(ə)l/
- /h/ — um sopro suave, diferente do “r”: habit /ˈhæb.ɪt/, heal /ˈhiːl/, highlight /ˈhaɪˌlaɪt/, hobby /ˈhɑ.bi/, headphones /ˈhɛdfoʊnz/
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, spin.
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.