Prática de Shadowing: Scrolling Is Stealing Your Future! | Easy English Podcast Conversation in Daily Life - Aprenda a falar inglês com vídeo
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Hello everyone!
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Welcome to our podcast.
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My name is Anna.
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Today I have a very special topic for you.
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It is something many people do every day.
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Maybe you do it too.
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We all do it.
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We scroll on our phones.
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We look at videos, photos, and posts.
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We do it in the morning.
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We do it at night.
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We do it when we are bored.
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But is it good for us?
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Today, Mark and I want to talk about this.
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We want to help you understand why it is a problem, and we want to give you some simple tips.
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I am so happy you are here with us today.
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Hi, everyone.
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I'm Mark.
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Thank you for listening to our podcast today.
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I am very happy to be here with Anna.
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This topic is very important.
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I think every person with a phone knows this problem.
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You pick up your phone for one minute, then suddenly 30 minutes are gone.
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It happens to me too.
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I'm not perfect, but I learned some things that really helped me.
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Today, Anna and I will share what we know.
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We will use simple English so everyone can understand.
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So sit down, relax, and listen.
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Let's talk about scrolling together.
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So Mark, let's start with a simple question.
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What is scrolling?
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When we say scrolling, we mean moving your finger up and down on your phone screen.
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You see photos, short videos and messages.
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Apps like TikTok, Instagram, and YouTube are very popular for this.
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You can scroll for a long time and not stop.
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The app always shows you something new, something funny, something interesting.
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And you keep watching.
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You don't even think about it.
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It just happens.
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So Mark, how much do you think people scroll every day?
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Do you have any idea?
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That is a great question, Anna.
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I read that many people scroll for three to four hours every day.
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That is a lot of time.
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Some people scroll even more.
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Think about it.
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Four hours every day is like a part-time job.
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But we don't get paid for scrolling.
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We just use our time.
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And the apps want us to scroll more and more.
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They are very smart.
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They show us things we like, so we keep watching.
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I think many people don't know how much time they use.
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They think it is only a few minutes, but it is much more.
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This is the first big problem.
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Yes, you are so right.
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And I want to talk about why scrolling feels so good.
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When you see something funny or nice, your brain feels happy.
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It gets a small reward.
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This feels good, so you want more.
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You scroll again and again.
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It is a little bit like eating candy.
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One candy is okay, but if you eat candy all day, it is not good for your body.
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Scrolling is the same.
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A little bit is okay, but too much is a problem.
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The apps know this.
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They want you to stay on your phone for a long time.
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That is how they make money.
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So they make scrolling feel very good.
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Exactly, Anna.
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And the problem is that we don't notice it.
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You start watching one video, Then the next video starts automatically.
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You don't choose it.
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The app chooses for you.
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Before you know it, you watched 20 videos.
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This is called an algorithm.
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It is a computer system.
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It knows what you like.
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It shows you more of the same things.
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This keeps you watching.
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It is very clever, but it is not always good for us.
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We lose control of our time.
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We stop doing other things, important things, like sleeping, eating, talking to friends, or doing work.
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That is so true.
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Let me tell you something that happened to me.
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One night, I wanted to sleep, but I picked up my phone.
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I said to myself, only five minutes.
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But one hour later, I was still watching videos.
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My eyes were tired, but I couldn't stop.
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I think many people know this feeling.
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It is very hard to put the phone down.
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The next video always looks interesting.
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You think, just one more.
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But one more becomes ten more.
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And then it is very late, and you are very tired the next morning.
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This is one big problem with scrolling at night.
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Yes, I did the same thing many times.
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And the next day, I felt terrible.
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I was tired at work.
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I couldn't think clearly.
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My head was heavy. And why?
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Because of scrolling.
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I didn't get enough sleep.
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Sleep is very important for our health.
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When we don't sleep well, everything is harder.
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We feel bad.
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We are not happy.
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We can't do our best.
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And the reason is something so simple.
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We stayed on our phones too long.
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It sounds easy to fix, right?
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But it is not easy because we do it again and again.
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It becomes a habit.
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Yes, it becomes a habit, and habits are hard to change.
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But what is a habit, exactly?
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A habit is something you do automatically.
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You don't think about it.
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For example, you brush your teeth every morning.
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You don't decide, I will brush my teeth today.
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You just do it.
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Scrolling becomes the same.
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You pick up your phone automatically when you are waiting for the bus, when you are eating, even when you are talking with friends.
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You just do it.
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And then it is very hard to stop.
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But the good news is, habits can change.
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We can make new, better habits.
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And that is what we want to talk about today.
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That gives me hope, Anna.
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So let's talk about it.
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What can we do?
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I think the first step is to know the problem.
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You need to see how much you scroll.
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Many phones have a tool for this.
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It is called Screen Time.
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You can find it in your phone settings.
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It shows you how many hours you use your phone and what apps you use the most.
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I was very surprised when I first looked at my Screen Time.
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I thought I used my phone for one hour a day, but the number was four hours.
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That was a big shock.
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Have you ever checked your screen time, Anna?
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Yes, and I was also surprised.
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I think everyone should check their screen time first.
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It is the first step.
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When you see the number, you understand the problem better.
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It is easy to say, I don't scroll too much, but the number shows the truth.
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It is not about feeling, It is about facts.
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And when you know the facts, you can start to change.
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So step one is check your screen time.
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Look at the numbers.
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Be honest with yourself.
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Don't feel bad about it.
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Just know it.
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Because you can't fix a problem you don't see.
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This is very important advice for everyone.
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Great advice.
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So after you check your screen time, what is the next step?
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I think step two is to set a limit.
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Most phones let you set a time limit for each app.
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For example, you can say, I want to use Instagram for only 30 minutes today.
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When the time is over, the phone shows you a message.
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It says, your time is up.
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This is very helpful.
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At first, you might ignore it.
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That's okay, but slowly you start to notice.
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You become more aware, and awareness is very powerful.
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When you know you only have 30 minutes, you use the time better.
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You don't just scroll without thinking.
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I love that idea.
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Setting limits is very helpful.
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And I want to add something.
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It is also good to have no phone times during the day.
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For example, no phone at the dinner table, no phone in the bedroom, no phone in the first 30 minutes of the morning.
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These are easy rules, but they make a big difference.
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When you eat without your phone, you enjoy your food more.
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You talk to your family more.
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You feel more present.
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And in the morning, if you don't look at your phone first, your day starts better.
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You feel calmer.
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You are not immediately full of news and videos.
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It is a very nice feeling.
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That is a wonderful idea, Anna.
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I tried the no phone in the bedroom rule, and it really helped my sleep.
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I started putting my phone in the living room at night.
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At first, it was strange.
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I felt a little nervous, like something was missing.
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But after a few days, I slept much better.
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I woke up feeling refreshed.
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It was amazing.
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The phone was the problem all along, and the fix was so simple.
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Just move the phone to another room.
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If you use your phone as an alarm clock, you can buy a small clock instead.
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It's a small change, but the result is very good.
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Yes, and I want to talk about another thing.
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Why do we scroll so much?
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Sometimes we scroll because we are bored.
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We don't know what to do, so we pick up the phone.
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It is the easiest thing to do.
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But what if we had other things to do?
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Fun things, like reading a book, drawing, cooking, going for a walk, or calling a friend.
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These things are also fun, and they are better for us.
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So one good tip is to find a hobby, something you enjoy, something that keeps your hands and mind busy.
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When you have something fun to do, you don't need your phone as much.
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That is so true.
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I started reading books again, real books on paper, not on a screen and I love it.
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When I read, I forget about my phone.
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I enter a different world.
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It's very relaxing.
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Also, I started walking every evening, just 30 minutes.
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I leave my phone at home or I put it in my pocket and don't look at it.
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I walk, look at trees, breathe fresh air.
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It feels wonderful.
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And when I come home, I feel calm and happy.
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I don't need to scroll because I already feel good.
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So finding offline activities is a very important tip.
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I agree completely.
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And let's talk about social media specifically.
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Instagram, TikTok, Facebook – these apps are designed to make you scroll.
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They show you beautiful photos, funny videos, interesting stories.
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It is very hard to stop.
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But here is a tip.
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You can unfollow accounts that you don't need.
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If an account makes you feel bad about yourself, unfollow it.
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If it shows you things that make you angry, unfollow it.
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Keep only the accounts that make you happy or teach you something useful.
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When your feed is better, you enjoy it more, and you spend less time trying to find good content.
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That is excellent advice.
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I did this too.
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I unfollowed many accounts.
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My feed became much smaller, but it became much better.
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Now when I open Instagram, I only see things I really like.
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So I spend less time looking for good content.
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I find it quickly, and then I close the app.
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Simple.
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Also, I turned off notifications.
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This was a big help.
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Before, every few minutes my phone made a sound.
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Ding!
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A new like.
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Ding!
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A new comment.
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Every time I heard the sound, I picked up the phone.
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Now there is no sound, and I check the app only when I choose to, not because the phone called me.
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Turning off notifications is such a good idea.
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I did this too, and my phone is now much quieter.
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I feel less stressed.
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Before, I was always reacting to my phone.
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The phone was in control.
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Now I am in control.
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I decide when to check my apps, not the other way around.
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And it feels really good.
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It is a small change, but it changes how you feel a lot.
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You feel more free, more relaxed.
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Like you are the boss of your phone, not the phone being the boss of you.
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This is a very important mindset shift.
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Your phone is a tool.
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You control it.
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It doesn't control you.
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Yes, the phone is your tool, not your master.
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I love that, Anna.
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And I want to mention something about children, too.
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Many parents give phones to their children at a young age.
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Children also scroll a lot.
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They watch videos for hours.
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This is a big concern.
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Children need to play outside.
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They need to talk, run, read, and use their imagination.
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Too much screen time is not good for their development.
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So parents should set clear rules, like no phone before homework, no phone during meals, one hour of screen time per day.
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These simple rules help children grow in a healthy way.
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That is very important.
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Children learn from what they see.
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If parents are always on their phones, children think it is normal.
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So parents need to be good examples.
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Put the phone down when you are with your family.
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Show your children that life is more than a screen.
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Go outside together.
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Play games.
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Cook together.
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Tell stories.
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These moments are precious.
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You can't get them back.
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And your children will remember these moments forever.
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Not the videos you watched, but the time you spent together.
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Real time.
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Real connection.
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This is what makes life beautiful and meaningful.
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DR. Beautifully said, Anna.
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Real connection is so important.
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And I think scrolling can sometimes make us feel lonely.
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You look at other people's lives on social media, their holidays, their food, their perfect photos, and you think, my life is not as good.
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But those photos are not always real.
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People only show the best moments, not the bad days, not the hard times.
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So you compare your real life with other people's best moments, and you feel sad.
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This is called a comparison trap.
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It is very common, and it is not good for our mental health.
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We need to remember, social media is not real life.
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That is so important to remember.
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Social media shows a highlight reel, not the whole movie.
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Nobody posts photos of their sad days, their arguments, their failures.
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They post the best moments, with good lighting and nice filters.
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So when you scroll and feel bad about your life, stop and think.
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This is not a fair comparison.
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Your life is real.
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And real life is full of beautiful things too.
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Simple things.
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A cup of tea.
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A sunny morning.
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A laugh with a friend.
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These things don't need a photo.
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You just need to notice them.
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down the phone and notice the real world around you.
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Yes, be present. Be aware.
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This is something I practice every day.
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When I eat breakfast, I don't look at my phone.
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I taste the food.
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I look out the window.
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I notice the morning light.
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When I walk, I look at the sky, the trees, the people.
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I don't watch videos.
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I just experience the moment.
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This is called mindfulness.
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It means paying attention to what is happening right now.
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It sounds simple, but in our busy world, it is actually quite hard.
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We are always thinking about the past or the future, or we are looking at our phones.
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Being present is a real skill, and it makes life much richer.
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I love the word mindfulness.
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It is a beautiful concept.
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And you don't need an app to practice it.
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You just need to slow down.
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Take a breath.
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Notice what is around you.
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What can you see?
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What can you hear?
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What can you feel?
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When you do this, you feel more calm and happy.
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You don't need to scroll to feel good.
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You already feel good, because life is already interesting.
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There is so much to see and notice in the real world.
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A bird singing, raindrops on a window, the smell of coffee.
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These small things are wonderful, but we miss them when we scroll too much.
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That is so poetic, Anna.
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And practical, too.
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Now, I want to talk about something we haven't mentioned yet.
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Sleep and scrolling.
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We touched on this earlier, but I want to say more.
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The light from our phones is called blue light.
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It is not good for sleep.
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When you look at the screen at night, your brain thinks it is still daytime, so it doesn't produce the sleep hormone.
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This hormone is called melatonin.
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Without melatonin, you don't feel sleepy.
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You lie in bed, but you can't sleep.
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This is why many people feel tired all the time.
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They sleep late because they scroll, and the phone light makes the problem worse.
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Yes, I read about this too.
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And the fix is simple.
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Stop using your phone one hour before bed.
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I know it sounds hard, but it really works.
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Instead, you can read a book, listen to calm music, or just sit quietly.
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Your body will start to relax.
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Your brain will know it is time to sleep, and you will fall asleep faster, and sleep better, and wake up feeling refreshed.
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When I started doing this, I felt like a different person.
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More energy, better mood, better concentration.
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All because I stopped scrolling before bed.
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Sleep is so important, and our phones steal our sleep.
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Phones steal our sleep.
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I love that phrase, Anna, because it is so true.
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And they steal other things, too.
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They steal our attention, our creativity, our time with family, our peace of mind.
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We give so much to our phones, and what do we get back?
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Sometimes nothing.
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Or sometimes we feel worse than before.
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We feel anxious, tired, or sad.
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That is not a good trade.
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I'm not saying phones are bad.
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Phones are wonderful tools.
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But we need to use them wisely.
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We need to be in control.
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And that requires practice.
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and effort and small steps every day.
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Small steps every day.
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I really believe in this.
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You don't need to change everything at once.
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That is too hard.
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Start with one small thing.
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Maybe tonight, put your phone in another room when you sleep.
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Just one night.
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See how it feels.
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Or tomorrow morning, don't look at your phone for the first 30 minutes.
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Just try it once.
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See what happens.
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Small steps lead to big changes over time.
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And every time you choose real life over scrolling, you get a little stronger.
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You build a new habit, a better habit.
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And slowly, your relationship with your phone changes, for the better.
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I completely agree.
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And don't be too hard on yourself.
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If you scroll a lot one day, it's okay.
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Don't give up.
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Just try again tomorrow.
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Change is not a straight line.
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There are good days and bad days.
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What matters is that you keep trying.
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You keep choosing to be more mindful, more present, more in control.
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Every small choice counts.
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And over time, those small choices add up.
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You become someone who uses the phone, not someone the phone uses.
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And that is a wonderful feeling.
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I'm proud of every step I take.
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And you should be proud too.
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That is such a kind and encouraging message, Mark.
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And I want to add, talk to people about this.
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Tell your friends and family that you want to scroll less.
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Ask them to support you.
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Maybe you can even make a challenge together.
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Like, this week, no phones at dinner.
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Or, let's not check social media before 10 in the morning.
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Doing things with other people is easier.
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You encourage each other.
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You hold each other accountable.
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And it's more fun because you're doing it together.
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So reach out to someone you trust and start this journey together.
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You don't have to do it alone.
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Great idea.
424
Community and support are very powerful.
425
And I think there's also an important question we should ask ourselves.
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Why do I scroll?
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What am I looking for?
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Sometimes we scroll because we're lonely.
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We want connection.
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We want to feel part of something.
431
And social media gives us that, a little bit.
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But real connection is better.
433
Call a friend, visit a neighbor, join a club or a class.
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These things give you real, deep connection, not the shallow kind from scrolling.
435
When you feel truly connected to people around you, you need your phone less, because you're not lonely anymore.
436
That is so beautifully said.
437
Real connection versus virtual connection.
438
Both have value, but they are different.
439
Virtual connection is fast and easy, but it can feel empty sometimes.
440
Real connection takes more effort, but it is much more fulfilling.
441
When you hug a friend, when you have a long conversation over coffee, when you laugh together in person,
442
these moments fill your heart in a way that scrolling never can.
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So invest in real relationships.
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Make time for them.
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They are the most important thing in life.
446
Not the number of likes on your post, but the real love and friendship in your life.
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Absolutely.
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And I want to say one more thing before we move toward the end.
449
Be kind to yourself.
450
We live in a world full of phones and screens.
451
It is very hard to avoid them.
452
Companies spend millions of dollars to make apps addictive.
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They hire very smart people to keep you scrolling.
454
So if you struggle, it is not your fault.
455
You are fighting against a very powerful system.
456
But you are stronger.
457
Your mind is powerful.
458
Your choices are powerful.
459
And every time you put the phone down and choose real life, you win a little battle.
460
Be proud of those moments.
461
Celebrate small victories.
462
Yes, celebrate small victories.
463
I love that.
464
And also, enjoy life.
465
That is the whole point.
466
When you scroll less, you have more time.
467
Use that time for things that make you happy.
468
Dance, cook, garden, read, exercise, learn something new.
469
Life is so rich and full of wonderful experiences.
470
Don't miss them because you were looking at a screen.
471
The world outside your phone is beautiful and it is waiting for you.
472
Every day is a new chance to live more fully, to be more present, to love more deeply, to enjoy more completely.
473
All you have to do is put down the phone.
474
Wow, Anna, this has been such a wonderful conversation.
475
I feel inspired.
476
Let me quickly share the main tips we talked about today.
477
First, check your screen time and know the facts.
478
Second, set limits on your apps.
479
Third, have no phone times during the day.
480
Fourth, turn off notifications.
481
Fifth, find a hobby you enjoy offline.
482
Sixth, unfollow accounts that make you feel bad.
483
Seventh, stop using your phone one hour before bed.
484
Eighth, be present and practice mindfulness.
485
And ninth, talk to others about this and do it together.
486
These are all simple steps, but they can really change your life.
487
Start with just one today.
488
Thank you so much, Mark.
489
And thank you to all of you who listened today.
490
I hope this podcast was helpful and easy to understand.
491
Remember, you are not alone in this.
492
Millions of people struggle with scrolling, but you can make a change one small step at a time.
493
Be patient with yourself, be kind to yourself, and keep trying.
494
If you want to share your story or your tips, we would love to hear from you.
495
And if this podcast helped you, please share it with a friend.
496
Together, we can all scroll a little less and live a little more.
497
See you next time.
498
Goodbye, everyone.
📺 Mesmo canal
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O cenário: A rotina que rouba o tempo de todos nós
Na conversa do vídeo, Anna e Mark abordam um hábito que está presente em quase todas as nossas vidas: o scrolling (rolar a tela do celular). Eles falam de como pegamos o celular "só por um minuto" e acabamos perdendo 30 minutos, de apps que sempre mostram algo novo para manter-nos conectados e de quantas horas por dia gastamos nessa atividade — até quatro horas, o que equivale a um trabalho meio período! É um cenário super real, certo? E o melhor: a conversa é em inglês simples, perfeita para quem quer praticar conversação em inglês no cotidiano.
Trechos úteis e colocações para memorizar
Aprender inglês vai além de palavras isoladas; é sobre usar frases naturais. Aqui estão 5 colocações do diálogo que valem a pena gravar:
- Pick up your phone: "Pegar o celular" (não é só "pegar", mas "pegar para usar"). Exemplo: "I pick up my phone every morning before getting up."
- Scroll on your phone: "Rolar a tela do celular". É o verbo principal para essa ação! Exemplo: "We scroll on our phones when we're bored."
- Time is gone: "O tempo passa sem perceber". Exemplo: "I started scrolling and suddenly 30 minutes were gone."
- Short videos: "Vídeos curtos" (como os do TikTok). É uma expressão super comum hoje em dia.
- Part-time job: "Trabalho meio período". Mark usa essa comparação para mostrar o quanto de tempo perdemos.
Seu desafio de shadowing: Repita e imite!
Para melhorar a pronúncia em inglês e a fluência, o shadowing (técnica de repetir imediatamente após o falante) é uma das melhores formas. Aqui está sua tarefa: escolha um trecho curto do diálogo (como a parte onde Mark fala sobre os 3-4 horas por dia) e ouça ele 2 vezes. Depois, reproduza o trecho imitando a entonação, a velocidade e a pronúncia de Mark. Faça isso 5 vezes. Você vai notar que, com a prática, sua fala vai ficar mais natural! Lembre: o shadow speak não é sobre ser perfeito, mas sobre se acostumar com o ritmo e a melodia do inglês. E se quiser mais prática de conversação em inglês, continue acompanhando conteúdos como esse — eles são a chave para progredir!
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.