Prática de Shadowing: Why you procrastinate even when it feels bad - Aprenda a falar inglês com o YouTube

C1
It’s 5 p.m. and you’ve just realized that report you’ve been putting off is due tomorrow.
⏸ Pausado
44 frases
Se as frases estiverem muito curtas ou longas, clique em Edit para ajustá-las.
1
It’s 5 p.m. and you’ve just realized that report you’ve been putting off is due tomorrow.
2
It’s time to buckle down, open your computer...
3
and check your phone.
4
Maybe catch up on your favorite YouTube channel?
5
Actually, you should probably make dinner first.
6
You usually like cooking, though it’s hard to enjoy with this work hanging over your head, and oh— it’s actually pretty late!
7
Maybe you should just try again in the morning?
8
This is the cycle of procrastination, and I promise you, we have all been there.
9
But why do we keep procrastinating even when we know it’s bad for us?
10
To be clear, putting something off isn’t always procrastinating.
11
Responsible time management requires deciding which tasks are important and which ones can wait.
12
Procrastination is when we avoid a task we said we would do, for no good reason, despite expecting our behavior to bring negative consequences.
13
Obviously, it’s irrational to do something you expect to harm you.
14
But ironically, procrastination is the result of our bodies trying to protect us, specifically by avoiding a task we see as threatening.
15
When you realize you need to write that report, your brain responds like it would to any incoming threat.
16
Your amygdala, a set of neurons involved in emotional processing and threat identification, releases hormones including adrenaline that kick off a fear response.
17
This stress-induced panic can overpower the impulses from your prefrontal cortex, which typically help you think long term and regulate your emotions.
18
And it’s in the midst of this fight, flight, or freeze response that you decide to handle the threat by avoiding it in favor of some less stressful task.
19
This response might seem extreme— after all, it’s just a deadline, not a bear attack.
20
But we’re most likely to procrastinate tasks that evoke negative feelings, such as dread, incompetence, and insecurity.
21
Studies of procrastinating university students have found participants were more likely to put off tasks they perceived as stressful or challenging.
22
And the perception of how difficult the task is increases while you’re putting it off.
23
In one experiment, students were given reminders to study throughout the day.
24
While they were studying, most reported that it wasn’t so bad.
25
But when they were procrastinating, they consistently rated the idea of studying as very stressful, making it difficult to get started.
26
Because procrastination is motivated by our negative feelings, some individuals are more susceptible to it than others.
27
People who have difficulty regulating their emotions and those who struggle with low self-esteem are much more likely to procrastinate, regardless of how good they are at time management.
28
However, it's a common misconception that all procrastinators are lazy.
29
In the body and brain, laziness is marked by no energy and general apathy.
30
When you’re feeling lazy, you’re more likely to sit around doing nothing than distract yourself with unimportant tasks.
31
In fact, many people procrastinate because they care too much.
32
Procrastinators often report a high fear of failure, putting things off because they’re afraid their work won’t live up to their high standards.
33
Whatever the reason for procrastination, the results are often the same.
34
Frequent procrastinators are likely to suffer from anxiety and depression, ongoing feelings of shame, higher stress levels and physical ailments associated with high stress.
35
Worst of all, while procrastination hurts us in the long run, it does temporarily reduce our stress level, reinforcing it as a bodily response for coping with stressful tasks.
36
So, how can we break the cycle of procrastination?
37
Traditionally, people thought procrastinators needed to cultivate discipline and practice strict time management.
38
But today, many researchers feel the exact opposite.
39
Being too hard on yourself can layer additional bad emotions onto a task, making the threat even more intense.
40
To short-circuit this stress response, we need to address and reduce these negative emotions.
41
Some simple strategies include breaking a task into smaller elements or journaling about why it's stressing you out and addressing those underlying concerns.
42
Try removing nearby distractions that make it easy to impulsively procrastinate.
43
And more than anything, it helps to cultivate an attitude of self-compassion, forgiving yourself, and making a plan to do better next time.
44
Because a culture that perpetuates this cycle of stress and procrastination hurts all of us in the long term.

Baixar aplicativo

Pontuação por IA para cada frase que você fala

Escaneie para baixar
Escaneie para baixar
Download on theApp Store
Get it onGoogle Play
TRENDING

Populares

Sobre Esta Lição

Nesta seção, você vai praticar a conversação em inglês através de um vídeo que aborda a procrastinação e suas implicações emocionais. Você aprenderá a identificar por que tendemos a procrastinar, mesmo sabendo que isso pode trazer consequências negativas. Através de uma linguagem clara e exemplos relevantes, você terá a oportunidade de ouvir e repetir as falas, aprimorando assim sua pronúncia e fluência em inglês. O objetivo é transformar esse conteúdo em uma ferramenta eficaz para seu aprender inglês com YouTube, favorecendo o uso do shadow speech como método eficaz de prática.

Vocabulário e Frases Principais

  • Procrastination - Procrastinação
  • Task - Tarefa
  • Stress - Estresse
  • Avoid - Evitar
  • Fear of failure - Medo de falhar
  • Self-compassion - Autocompaixão
  • Emotion regulation - Regulação emocional
  • Amygdala - Amígdala (região do cérebro)

Dicas de Prática

Para maximizar sua prática de conversação em inglês, utilize uma técnica chamada shadowspeaks, que envolve repetir as falas do vídeo em tempo real. Comece assistindo ao vídeo uma vez sem interrupções, para captar o contexto. Em seguida, comece a praticar com pausas curtas, repetindo frases ou palavras em voz alta. Isso ajudará a melhorar a pronúncia em inglês e a familiarizar-se com a entonação e o ritmo da fala natural. Se a velocidade do vídeo parecer desafiadora, não hesite em diminuir a velocidade das configurações do YouTube até que se sinta mais confortável. Este método de shadow speech não só aprimorará suas habilidades de escuta, mas também fortalecerá sua capacidade de resposta durante a conversação em inglês. Tente praticar regularmente e não se esqueça de ser gentil consigo mesmo durante o processo de aprendizagem.

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.

☕ Pague-nos um café