Практика Shadowing: 15 tips to stop doom scrolling ✧ end your phone addiction *✧･ﾟ:* - Изучайте разговорный английский по видео
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Are you feeling tired?
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Tired from scrolling the whole day in your bed, knowing you should be doing something else, but you just can't stop.
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And when you do, you have no energy to do anything, so you go back to distracting yourself.
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If you want to overcome mindless scrolling, this video is for you.
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I will show you easy habits and tips to break your social media addiction, so you can regain your focus and change your life.
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So here are 15 habits to stop doom scrolling.
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Change your phone settings.
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The first step is to make scrolling on your phone less enjoyable.
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So set your screen to black and white.
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This will ensure that you don't get the same dopamine hit as before.
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Now turn off notifications for all apps and turn on do not disturb.
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I have the setting on pretty much all the time so I don't get distracted by my phone throughout the day.
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Another useful feature is the app limit which limits the time you spend on each app.
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Out of sight, out of mind.
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How many times did you mindlessly grab your phone just because it was laying next to you?
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So put it in another room, hide it in a drawer or only charge it in the living room.
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By simply removing it from your space, you'll be less tempted to check it.
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Don't use your phone in the morning.
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Don't go on social media to wake yourself up because this just leads you to hourless scrolling.
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That's because the first dopamine hit that you get is what you will continue to look for throughout the day.
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So instead, you can read a book or make a morning playlist with chill songs.
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You can also listen to a podcast or look at a Pinterest board with your goals or your favorite quotes.
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All these things get you in the perfect mindset to start the day.
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Set up your home screen.
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The way you design your home screen can make such a huge difference in your phone use.
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First, remove all social media apps from your home screen, so whenever you want to use it, you actually have to search it up,
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which makes you more mindful.
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Now, only keep specific apps that serve a clear intention.
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I have set up these different focuses, like one for work, another one for exercising, and one for some chill time.
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This helps me to stay focused throughout the day.
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Find things to do instead.
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The easiest way to stop scrolling is doing things that make you forget about your phone.
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So read books, draw, bake something, take a walk outside or spend time with friends.
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There are literally hundreds of fun activities you can try out and if you are looking for some inspo,
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I've made videos on things you can do when you're bored but you can also look on apps like Pinterest.
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This way you don't even have to try to stay off your phone, you simply enjoy spending time with yourself.
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Use the 10 -minute rule.
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Now that you have things you can do instead, you will still get the urge every now and then to go on your phone.
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So a method that helped me is the 10 -minute rule.
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This rule says that you can give into any distraction, but in 10 minutes.
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This way you can acknowledge that you are in control and that you're not dependent on instant gratification.
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The idea is that you're building that ability over time.
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So the 10 -minute rule becomes a 12 minute rule, becomes a 15 minute rule.
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And you're learning, wait a minute, I can't actually delay gratification.
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Remember, all these problems of distraction are an impulse control issue.
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So by building this trust within you over time, delaying gratification becomes the norm for you.
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Get clear on your goals.
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It's not normal to be exposed to thousands of highlight reels that make you constantly feel like you're lacking something.
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This is why so many of us nowadays are insecure and have low self -esteem.
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So instead, focus on putting all your energy into yourself.
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Get clear on your goals and set a vision board as your lock screen.
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Having a purpose will get you out of that lag mindset and into one of abundance and motivation.
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Now you're too invested to achieve your highest potential to even care what other people are doing.
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Download useful apps.
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Delete apps that distract you, I recommend especially those ones with short form content, and download the ones that help you.
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Habit is an app that helps you to build new habits by reminding you with notifications and tracking your progress.
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With Flora you can stay focused by setting a timer and
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when you don't use your phone in that time you'll grow these pretty plants.
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Lastly, ScreenSend helps you to stop doom scrolling by setting an app limit or locking away distracting apps for complete focus.
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Make your phone benefit you
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Just as social media can be very bad for your mental health, it can also bring you many benefits.
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So unfollow accounts that just distract you and follow those ones who inspire and motivate you.
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Consume videos that you can learn from and help you on your journey to grow into the best version of you.
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You can also start by pressing uninterested on your TikTok feed so your algorithm only shows you content that benefits you.
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Remember, even you watching this video right now is a sign that you are ready for a change.
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Just take the first step.
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Define the deeper issue.
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The reason why you have a phone addiction is because you try to distract yourself from something.
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It can be boredom, the homework you are procrastinating, or your own negative beliefs about yourself.
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So work on the root of your problems by doing shadow work.
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Ask yourself questions to know the deeper issue and once you know what it is, you can take the first step on healing yourself.
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This causes your phone addiction to automatically disappear
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because you are no longer in need of something that will provide you comfort because you can provide it by yourself.
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Understand your phone addiction.
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By understanding why you are addicted to your phone, you can become more mindful and take steps against it.
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So read books like these ones, listen to podcasts and watch videos on this topic.
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Social media platforms are designed to keep us as long as possible on the app because when an app is free, you are the product.
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By scrolling, you get a huge dopamine hit and over time you are
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so overstimulated that your attention span gets shorter and shorter and most importantly you lose focus to do anything that is important.
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With instant gratification you lack fulfillment in your life.
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So instead learn how to delay gratification.
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If you do things today that your future self would thank you for, you unlock long term success and happiness.
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Plan out your day.
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I think we all relate to this when we tell ourselves we had enough.
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We will change, no more mindless scrolling and the next day, well, nothing has changed.
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That's because you can't rely purely on willpower.
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So what helps is planning out your day.
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When you have a full schedule of things that you enjoy, you have less time for distraction.
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Write down the time, action and the place.
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Like at 11am, I'm going to meditate for 10 minutes in my room.
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This way you'll think less about scrolling and more about following the things you've planned.
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Create your environment mindfully.
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Now that you made your bad habits invisible, make the good ones visible.
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So switch your phone with some books next to your bed or if you're into painting, put some brushes on your desk.
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This way you don't even have to think about doing them,
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you just see them and automatically take action which leads you to make better choices throughout the day.
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Put a hairband around your phone.
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Putting a hairband around your phone prevents you from mindless scrolling
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because every time you see it you can ask yourself do I have a clear intention in mind,
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is this intention serving me and am I spending my time in the right way?
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If the answer to any of these questions is no put away your phone.
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But if you have a clear intention in mind you can remove the hairband and use it.
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This teaches your subconscious mind to only grab your phone when it's necessary.
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3. Forgive yourself For me, the hardest part of dealing with my phone addiction was the immense guilt and distrust I was feeling.
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I knew if I did other things, I would be way further in life and way happier, but I just couldn't stop using my phone.
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And that made me feel so disappointed in myself.
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But you can't hate yourself into change.
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You can only do it from a place of love and forgiveness.
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Once you stop looking at the past and envision your dream life,
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your vision of the future is stronger than your doubts of the past and you can let go.
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This is when change truly happens.
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Learning how to use your phone effectively may be one of the most important life skills any of us can learn.
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Trust me, if you practice these tips,
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you will overcome your phone addiction and get so much more appreciation for the small things in your everyday life.
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Just take the first step.
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Thank you so much for watching and see you in the next video.
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Лексика и советы по произношению к этому уроку
Этот урок разговорной практики построен на видео «15 tips to stop doom scrolling ✧ end your phone addiction *✧･ﾟ:*». Чаще всего повторяются слова: app, scrolling, addiction, rule. В этом видео 116 предложений и 1607 слов для шедоуинга. Речь длится 8:41. Говорящий говорит быстро, около 185 слов в минуту, поэтому звуки часто сливаются и сокращаются. 86% слов входят в 3000 самых частых слов английского языка; остальные стоит разобрать перед занятием.
Ключевая лексика этого видео
15 слов из видео, которые стоит выучить, с произношением и значением:
| Слово | Произношение | Значение |
|---|---|---|
| scroll существительное | /skɹoʊl/ | сви́ток |
| addiction существительное | /əˈdɪkˌʃən/ | зави́симость, адди́кция |
| distract глагол | /dɪˈstɹækt/ | отвлека́ть, отвле́чь |
| habit существительное | /ˈhæb.ɪt/ | привы́чка, обы́чай |
| intention существительное | /ɪnˈtɛnʃn̩/ | наме́рение, за́мысел |
| delay существительное | /dɪˈleɪ̯/ | заде́ржка, промедле́ние |
| distraction существительное | /dɪsˈtɹæk.ʃən/ | отвлече́ние |
| instant существительное | /ˈɪnstənt/ | мгнове́ние, моме́нт |
| overcome глагол | /ˌəʊ.vəˈkʌm/ | преодолева́ть, преодоле́ть |
| podcast существительное | /ˈpɑdˌkæst/ | подка́ст |
| notification существительное | /ˌnoʊtɪfɪˈkeɪʃn̩/ | уведомле́ние, оповеще́ние |
| mindset существительное | /ˈmaɪn(d)ˌsɛt/ | склад ума́, о́браз мы́слей |
| doom существительное | /duːm/ | рок, судьба́ |
| topic существительное | /ˈtɑpɪk/ | те́ма, предме́т |
| everyday прилагательное | /ˈɛvɹiˌdeɪ/ | повседне́вный, ежедне́вный |
Фразовые глаголы, которые вы услышите
| Слово | Произношение | Значение |
|---|---|---|
| plan out глагол | распланиро́вывать, расплани́ровать | |
| set up глагол | /ˌsɛt ˈʌp/ | устана́вливать, установи́ть |
| put away глагол | убира́ть, убра́ть | |
| try out глагол | про́бовать, попро́бовать | |
| turn off глагол | выключа́ть, вы́ключить | |
| write down глагол | запи́сывать, записа́ть |
Фразы, которые стоит повторять
Короткие законченные фразы из видео, которые пригодятся в повседневном разговоре:
- Are you feeling tired?
- Don't use your phone in the morning.
- That's because you can't rely purely on willpower.
Грамматика в этом видео
Конструкции, которые говорящий использует чаще всего, с точными словами из видео:
| Конструкция | В видео |
|---|---|
| Present Perfect have/has + причастие прошедшего времени — прошлое действие, важное сейчас | have set · I've made · has changed |
| Пассивный залог be + причастие прошедшего времени — важно, что происходит, а не кто это делает | be exposed · are addicted · are designed |
| Превосходная степень the -est / the most … — самое большое или малое в группе | The easiest · your highest · the best |
| Глагол + -ing enjoy, keep, stop… + -ing — глаголы, после которых идёт форма на -ing | stop scrolling · enjoy spending · stop using |
Произношение, на которое стоит обратить внимание
Говорящий использует 25 сокращённых и редуцированных форм, например don't, you're, can't. Произносите их коротко, так, как слышите.
- Звуки «sh» и «zh»: addiction /əˈdɪkˌʃən/, intention /ɪnˈtɛnʃn̩/, distraction /dɪsˈtɹæk.ʃən/, notification /ˌnoʊtɪfɪˈkeɪʃn̩/, shadow /ˈʃædəʊ̯/
- Длинные слова — следите за ударением: notification /ˌnoʊtɪfɪˈkeɪʃn̩/, disappointed /ˌdɪsəˈpɔɪnɪd/, inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, motivation /ˈmoʊ.tə.veɪ.ʃən/, appreciation /əˌpɹiː.ʃiˈeɪ.ʃən/
Звуки, трудные для русскоязычных:
- /w/ — губы округлены, это не /v/: homework /ˈhoʊmˌwɝk/, willpower /ˈwɪlˌpaʊɚ/
- /h/ — лёгкий выдох, а не русское «х»: habit /ˈhæb.ɪt/, happiness /ˈhæpinɪs/, highlight /ˈhaɪˌlaɪt/, homework /ˈhoʊmˌwɝk/, heal /ˈhiːl/
- Звонкие согласные в конце слова — не оглушайте их: disappointed /ˌdɪsəˈpɔɪnɪd/, remind /ɹəˈmaɪnd/, forgive /fɚˈɡɪv/, acknowledge /əkˈnɑ.lɪd͡ʒ/, nowadays /ˈnaʊ.ə.deɪz/
Как заниматься с этим видео
- Прослушайте всё видео один раз молча и выпишите незнакомые слова.
- Начните со скорости 0,75×, повторяйте предложение за предложением и вернитесь к обычной скорости, когда станет легко.
- Запишите себя и сравните с оригиналом, обращая внимание на такие слова, как scroll, addiction, distract.
Что такое техника Shadowing?
Shadowing — это научно обоснованная техника изучения языка, изначально разработанная для подготовки профессиональных переводчиков и популяризированная полиглотом доктором Александром Аргуэльесом. Метод прост, но эффективен: вы слушаете аудио на английском от носителей языка и немедленно повторяете вслух — как тень, следующая за говорящим с задержкой в 1–2 секунды. В отличие от пассивного прослушивания или грамматических упражнений, Shadowing заставляет мозг и мышцы рта одновременно обрабатывать и воспроизводить реальные речевые паттерны. Исследования показывают, что это значительно улучшает точность произношения, интонацию, ритм, связную речь, понимание на слух и беглость речи — что делает его одним из самых эффективных методов для подготовки к IELTS Speaking и реального общения на английском.