Prática de Shadowing: One Journaling Method to Replace Doomscrolling - Aprenda a falar inglês com vídeo
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I want to start this video by saying something super important.
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Today, I'm not going to try to convince you to start a journaling habit.
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Because if you've never journaled before, chances are adding another thing on your to-do list is going to make you feel super overwhelmed.
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The idea of sitting down every morning with a notebook and writing three pages might feel like a lot.
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I get it.
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And your brain is already exhausted from all the doom scrolling and all the work things you need to do.
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So here's what I'm actually going to show you today.
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One method that you can use starting today, even if you've never journaled a single day in your life.
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This method will help you get off your phone, not by using willpower, but by understanding why you pick up your phone in the first place.
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Because once you understand that, journaling starts to feel very simple.
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Before we get into it, I want to invite you guys to join my free weekly newsletter called Aligned.
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I send an emails every single week where I share all the different lessons I'm learning.
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It's completely free and the link to join is in the description.
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Alright, so let's start and talk about the first reason why we doomscroll
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because my full journaling method is built around the science behind understanding this bad habit.
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We often assume that we doomscroll because we're lazy, because there's something inherently bad about us,
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that we lack self-control, there's something wrong with us, and there's nothing we can do.
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But here's what's actually happening.
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Reason one, there is no friction.
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Picking up your phone often requires absolutely zero effort because it's right here.
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It's literally next to you all the time.
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There's no decision to make.
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There's no energy required.
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And your brain loves this.
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It loves the fact that it's easy, that it's fun, that you're going to be entertained, and that there's no friction.
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Reason two, you're trying to regulate an emotion.
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Most of the time when you're picking up your phone,
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you're doing that because you're experiencing some kind of feeling that makes you feel uncomfortable and you want it to stop.
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And so the easiest way to do that is by picking up your phone and doom scrolling.
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Maybe there's a task you're avoiding.
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You don't want to do something because it feels like too big and too challenging and really overwhelming.
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So you grab your phone instead.
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A hard conversation you don't want to have.
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A feeling you don't want to sit with.
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And there's something that I always talk about.
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Procrastination is not a time management problem.
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It doesn't mean that you have to, you know, look at your calendar, and analyze your time and be even more strict with how you spend your time.
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It is an emotion regulation problem.
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You're not scrolling instead of doing something, instead of working on your goals or working on your project.
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You're not doing it because you're bad at managing your time.
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You're scrolling because scrolling helps you escape the discomfort of doing something,
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the discomfort of working on a specific project, that is comfort of working on achieving your goals and understanding that,
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that it's not a time management problem, it's an emotion regulation problem,
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it's a completely different conversation and it requires a different method if you want to get into journaling.
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And reason three, you can't sit with boredom.
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Right now, so many of us feel uncomfortable when it's quiet, when there's no stimulation, when there's nothing to do.
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The second there's nothing to do, we pick up our phones and scroll because we constantly want to be entertained, we want to be stimulated.
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We lost this ability to exist in a moment that doesn't have any content in it.
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And so anytime there's a small little gap, like waiting for a coffee, sitting in the car, the five minutes in bed before you fall asleep,
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we fill it with something immediately.
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Something that doesn't have a lot of friction and usually something that's always with you and that is your phone.
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So if you want to stop doom scrolling, you can't just remove your phone.
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I mean, obviously you can try, but we also have to address all the three things, all the three main reasons why we doom scroll.
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The fact that there is no friction, the fact that you're trying to regulate an emotion, and the fact that you can't sit with boredom.
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And my journaling method is going to address all three things.
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And actually speaking of friction, I want to show you something that's been in my hands this whole video.
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This video is sponsored by Paperlike and here's why I think it's super relevant.
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We just said that one of the biggest reasons we reach for our phones is because there is zero friction.
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It's right there, it's easy, it feels good to use.
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And if you want journaling to compete with that, the whole process of journaling has to feel good as well.
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That matters so much.
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I journal on my iPad and for a long time the thing
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that I didn't like was that writing on glass often feels slippery.
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Your Apple Pencil just glides around in a way that doesn't feel satisfying.
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It doesn't feel like writing.
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It feels like dragging something across a screen.
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Paperlike fixes that.
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It's a screen protector for your iPad and what makes a difference is the Nano Dot Surface.
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A microtexture that gives your Apple Pencil just enough resistance so it feels like you're using a pen on paper.
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This sounds like a small thing but it changes so much about how you feel when you sit down to write.
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They also redesigned how you apply it, which if you've ever tried to put a screen protector on and ended up with bubbles everywhere,
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you will appreciate this.
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The new butterfly application system comes with a helper tool, an interactive guide
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that walks you through the whole thing right on your ipad screen it seals the surface
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so dust doesn't get in during application keeps everything aligned
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and you end up with a clean install on the first
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try it comes as a pack of two screen protectors
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so you always have a spare and there is a 100 day money back guarantee
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so that you can actually try it
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and decide the link to check out paper like is going to be in the description below all right
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so now let's move on
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and talk about why discipline doesn't always work here i want to quickly explain the habit loop
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because it helps us understand doom scrolling through the science of habit formation
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because doom scrolling is a habit too
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when we talk about habits we can't only talk about all the good amazing habits we're trying to build
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and track We also have to address all the bad habits.
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So many of us have bad habits too, and that is completely okay.
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And a lot of the times when we talk about achieving our goals and dreams, the conversation is often about subtracting,
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reducing the number of bad habits we have in our daily lives.
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All right, so every habit, good or bad, runs on a three-part cycle.
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Something that triggers the behavior.
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Then there is a routine, the behavior itself.
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And then there is a reward, the thing your brain gets out of it.
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Cue, routine, reward.
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That's the habit loop.
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And again, this habit loop is true for every single habit.
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Good habits and bad habits.
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So for doom scrolling, the loop looks like this.
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The cue is often some kind of psychological discomfort.
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You feel bored or let's say you're working on a task
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that just feels super challenging or you're trying to fall asleep
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but falling asleep without being on your phone feels uncomfortable and unfamiliar.
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So that's the Q, the psychological discomfort.
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Then the routine is obviously you picking up your phone and doom scrolling.
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And the reward you get out of this is a psychological relief.
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The cue was the psychological discomfort and the reward is you feel some form of relief,
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a tiny hit of dopamine that makes all the uncomfortable feelings go away, at least for a few minutes.
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Alright, and now here's the important part.
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You can't just remove the routine.
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I remove the routine and what do I have?
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I still have all of my cues and my brain is still craving the reward.
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So I have to substitute the routine with something else.
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And that something else is going to be my journaling method.
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Because the cue still fires, the craving will still show up, your brain is still looking for a reward.
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And without something to replace the routine with, we give up.
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It is absolutely natural.
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And what actually works is keeping the same cue and the same reward, but swapping the habit with something else.
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Now, I gotta be honest and say that oftentimes, if we decide to swap the habit,
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the reward is not gonna feel as good because it's not gonna give you cheap dopamine hits.
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Doomscrolling is a super normal stimulus and journaling,
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let's be honest, it doesn't feel as satisfying because it doesn't give you cheap dopamine hits.
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It's completely normal.
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But long term, it works so much better than doom scrolling.
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And I'm not saying this to discourage you and click off this video.
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I'm saying it to be honest.
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There are things in our life that are called super normal stimuli.
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This concept in behavioral science comes from animal research.
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Scientists discovered that if you show a bird an artificially giant version of its egg,
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the bird is going to abandon its real egg and choose the artificial giant version instead.
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Because an exaggerated version of something triggers a stronger response than the real thing ever could.
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And social media is a supernormal stimulus for your brain.
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It's not just naturally interesting.
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It's been engineered to be more powerful than any kind of social connection ever could.
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And your brain was never designed for that level of stimulation, but obviously it adapted.
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Your baseline has now shifted, and so now we're craving more and more dopamine hits just to feel normal.
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So when you put your phone down and pick up your journal, you start writing something, what you're thinking about,
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what you're feeling, that will feel super boring in comparison with doom scrolling.
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But here's what I want you to think about.
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Journaling obviously isn't worse than scrolling, it's actually better for you.
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But it feels that way because your dopamine system has been artificially recalibrated.
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And what you do when you choose journaling instead of scrolling is slowly bringing it back to normal.
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The discomfort you feel in those first sessions when you're trying something new isn't a sign that,
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you know, you can't do it, it's not for you.
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It's a sign that your brain is recalibrating, that something is changing.
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You're getting used to a more sustainable way to get your dopamine, a way that is going to get you closer to your goals,
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a way that is going to help you understand yourself better.
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Because this is what journaling is for me.
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Alright, so now let's talk about the method.
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We can call it your dopamine journal.
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The reason why I like to call it this way is
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because the journaling prompts are hopefully gonna help you get the dopamine
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while you're answering all of these questions because you're gonna be daydreaming, thinking about something nice.
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So hopefully it's gonna make you feel so much better after you answer all of these questions
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compared to when you choose to doom scroll for hours and hours.
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At least I can tell you guys that it works amazingly for me.
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It really helps me understand myself better
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and it helps me stay focused on my life instead of just watching everyone else on social media.
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So the way it works is every time you feel that cue, you feel the urge to scroll, you're gonna replace that with journaling.
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You can, you know, use your notebook or
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if you're journaling on your iPad or you can even record a voice note
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if you want to talk instead of writing everything.
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The cue is the same, right?
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You're feeling boredom, maybe some kind of discomfort, but we're changing the routine.
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Instead of scrolling, we try to understand our behavior a bit better and hopefully we get the same reward.
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So question number one is, what am I feeling right now and what am I trying to avoid?
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This is a great question to understand what you're feeling in the moment.
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Are you feeling bored?
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Are you feeling some kind of like discomfort?
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Maybe you're hot, maybe you're tired, maybe you're hungry because there's actual research behind it.
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It's called effect labeling.
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A psychologist, Matthew Lieberman, showed that when you put a name to an emotion, it literally reduces its intensity in your brain.
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If you say, I'm bored, if you write it down, if you journal about it, it's immediately going to make you feel so much better.
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It's immediately gonna make you feel less bored.
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I spent the last week answering this prompt every single day when I feel that urge to scroll.
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And what I've been noticing the most is that I tend to zoom scroll when I feel tired mentally.
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Like after working for many, many hours, I just feel like my body is numb
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because I've been sitting in front of my computer for many hours my mind is tired like I feel wired
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and tired and everything at the same time and
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so obviously the easiest thing to do in
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that moment is to doom scroll
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but in reality what actually makes me feel better is
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when I go
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and exercise that's why I normally prefer to exercise after I finish my work in the evening
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because it actually gives me that energy back
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and obviously not working myself to a point where I just feel numb
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and I can't function and I can't think about anything.
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So question number two that you can ask yourself is this.
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What's one thing I'm genuinely looking forward to today?
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This question targets anticipation and it matters so much because dopamine doesn't spike when you get the reward.
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It doesn't spike when my phone is in my hand and I'm doom scrolling and having a great time.
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It spikes right before it.
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When I'm reaching for my phone and I'm thinking about how great I'm going to feel while doomscrolling.
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That's why writing about something good coming up is gonna make you feel so much better.
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I'm getting goosebumps just saying it because this morning I actually paid for my participation,
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my bib, to run a half marathon later this year.
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And when I journal about that that just makes me so excited.
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It makes me so excited thinking about my training plan, how many times per week I'm going to run,
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and just the whole experience of running a half marathon.
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Your brain lights up the same way it does when you're scrolling and looking for something exciting,
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like the next hit, except you're actually generating it from within, from the inside, instead of outsourcing everything to an algorithm.
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Question number three.
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What's one thing I did today that I haven't celebrated yet?
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This targets your progress because oftentimes we're not even noticing all the great things we're doing every single day,
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like little wins that our days are full of.
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For example, this morning I had a Spanish class and I really love my teacher.
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I love learning Spanish.
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and when I think about it, when I think about the fact that I'm moving towards my goal of being able to speak Spanish fluently,
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it just makes me so happy and so satisfied.
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Question number four.
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What's something I've been curious about lately that I haven't explored yet?
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This targets novelty and curiosity, which is exactly what your brain is looking for when you're reaching for your phone.
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You want something interesting because you feel bored, you feel tired.
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So you want something to entertain you, something to make you laugh.
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This journaling prompt gives you exactly all the curiosity and novelty you were looking for.
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But again, you're getting all of this from yourself, from your brain, from your own thoughts and experiences instead of outsourcing everything to an algorithm.
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And honestly, once you start journaling in this fun way,
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using prompts, you realize that your own thoughts are so much more interesting than you gave them credit for.
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So for me, something I've been curious about recently is an interview I saw on YouTube
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and I just saved it to my watch later playlist.
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So I feel like I should actually dedicate some time to listen to this interview
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because I'm very curious and instead of saving it and forgetting it, I should just actually go and do it and watch this interview.
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And question five.
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If this week went really well, what happened?
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This prompt targets visualization.
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Visualizing what we want our life to be is so powerful.
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It helps you think about your values, about your direction in life,
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and whether the actions you take on a daily basis are aligned with the visualizations you've created for yourself.
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So for me, if this week went really well, I finished planning my half marathon training, I went to my dance class,
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and I made a delicious pasta recipe I've been craving lately.
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So now I want to talk about why I believe that this method works even for people who have never journaled before.
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If you don't have this habit yet, but you feel like you really want to get into journaling, I think it will work amazingly for you and here's why.
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I'm not asking you to build a completely new habit from scratch.
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What I'm asking you is to replace an existing habit, doom scrolling.
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You feel something and instead of choosing your phone and social media and scrolling,
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you replace it with something that is going to make you feel more aligned with who you are,
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something that is going to make you feel fulfilled something
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that is going to help you understand yourself better the trigger is already there you feel the urge to scroll
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so many times a day and instead of going
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and doing it you do something else
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and honestly you don't have to go through all of the journaling prompts obviously
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if you have time and if you want to you can
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but you can just pick one let's say i don't know i I feel really tired, I feel bored, and I don't really want to do like a long journaling session,
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or I don't even want to write.
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All I want to do is talk to AI about what I'm feeling in this moment.
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That's okay too.
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You can still use all of these journaling prompts.
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And because I've shared actual prompts with you, they're gonna help you not experience this state
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when you're just staring at a blank page and you don't know what to write.
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It's like when you want to start working out.
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If you've never worked out before and you don't know what to do, it's really nice to follow a specific plan.
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Maybe have an instructor who can explain everything to you.
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So it's the same thing with journaling.
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It's great when you already have a habit and you can just sit down and write three pages of your free-flowing thoughts.
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But if you feel like it's a little bit hard for you, like that initial friction is hard, we can always make it easier with prompts.
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That's absolutely okay.
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And to be honest, sometimes when you just, you know, sit down to journal every single day and you're just writing everything that's on your mind,
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at some point it starts to feel boring and you want to spice things up.
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You want to add joy back into the habit of journaling.
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And so it's nice to use prompts.
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And so over time something really interesting happens.
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you start to associate that urge to scroll with actually getting to know yourself more.
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You stop yourself in the moment and say, okay, I feel bored right now, or I feel tired, or the project I'm working on is really hard, so I want to procrastinate,
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and I'm choosing to use my phone instead.
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Why?
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Maybe there's something else I could do instead.
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Maybe I need to drink some water.
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Maybe I need to go drink a cup of coffee
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or maybe eat my favorite snack so that the habits I actually have in my life feel sustainable.
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They feel good.
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They feel like something that makes me happy, that makes me feel fulfilled.
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The craving doesn't go away, but it starts to point at something different.
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And that is exactly how we change our habits.
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Not through discipline and relying on our willpower, but through repetition and replacement.
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Alright, so now let's bring this all together and finalize today's video.
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You doom scroll for three reasons.
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No friction, emotional regulation, and boredom that you don't know how to sit with.
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And willpower cannot fix any of these things long term.
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Yes, you can rely on it for a day or two, but then you just feel like you're going against yourself.
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It doesn't feel good anymore.
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And I really hope
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that all the journaling prompts I shared in today's video are going to help you address all three reasons.
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Because all of these prompts work with your existing habit loop instead of trying to fight it.
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I really want you to understand that to be able to do that, you don't need to be a journaling person.
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You don't need to do this every single morning.
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You don't need to do this every single day.
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You just need to do it the next time you feel that urge to pick up your phone.
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And instead of doing that, because you know that you're tired of it, you want to change something, you choose to understand yourself better.
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That's the whole entry point.
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In this video, I've been talking a lot about your dopamine.
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So if you want to go deeper on this topic, I highly recommend watching this video next where I talk about how to build your dopamine menu.
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Thank you so much for watching.
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I really hope you liked today's video and I'll see you in my next one.
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Bye!
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Por que este vídeo é ótimo para praticar fala em inglês?
O vídeo combina uma linguagem coloquial e natural com explicações claras, tornando-o perfeito para quem quer treinar a shadowing em inglês. Suas frases são fluidas, com pausas e intonações que refletem a fala cotidiana, o que ajuda a entender não só a gramática, mas também o ritmo da língua. Além disso, o tema sobre "doomscrolling" é atual e relatable, o que motiva a imitação e a prática constante.
Analisando frases naturais
Vamos quebrar algumas frases do vídeo para ver por que elas soam autênticas:
- "I get it." Essa expressão informal é usada para mostrar empatia, muito comum na fala cotidiana. Sua simplicidade a torna fácil de imitar e ajuda a praticar a pronúncia de vogais curtas.
- "Procrastination is not a time management problem." A estrutura direta e o uso de termos como "time management" (gerenciamento de tempo) são típicos em conversas sobre produtividade. Repetir essa frase ajuda a melhorar a pronúncia em inglês de palavras com consoantes consecutivas.
- "You're scrolling because scrolling helps you escape the discomfort." A repetição da palavra "scrolling" cria um fluxo natural, comum em explicações. Treinar essa frase ajuda a entender como conectar palavras na fala (liaison).
Rotina de prática: repeat-and-record
Um método eficaz para treinar o shadowing speech com este vídeo é o seguinte: 1) Assista um trecho de 10-15 segundos e pause. 2) Repita a frase imitando a intonação, ritmo e volume do narrador. 3) Grave sua voz. 4) Compare com o original e ajuste erros de pronúncia ou ritmo. Faça isso diariamente por 10 minutos. Para ampliar, use um shadowing site para transcrever as frases e praticar a leitura em voz alta. Essa rotina ajuda a internalizar a fala natural e a reduzir acentos estrangeiros.
Lembre: o objetivo é não apenas repetir, mas entender o contexto e a emoção por trás das palavras. Isso tornará sua fala mais fluida e confiante!
Gramática neste vídeo
As estruturas que o falante mais usa, com as palavras exatas do vídeo:
| Estrutura | No vídeo |
|---|---|
| Present perfect continuous have/has been + -ing — uma ação que começou antes e continua | I've been noticing · I've been sitting · I've been craving |
| Present perfect have/has + particípio passado — uma ação passada que ainda importa agora | you've never journaled · you've ever tried · has now shifted |
| Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz | is already exhausted · is built · be entertained |
| Orações relativas who / which + oração — informação extra sobre uma pessoa ou coisa | curiosity, which is · people who have |
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.