Практика Shadowing: I’m Begging You: Replace Scrolling With These Habits - Изучайте разговорный английский с YouTube
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To change a bad habit you need to make the good ones easy to do and the bad ones hard to do.
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To change a bad habit you need to make the good ones easy to do and the bad ones hard to do.
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The thing most get wrong about this is that they move too fast.
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They pick something, they go hard for 2-3 weeks and then they quit.
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And then they feel worse before they even started.
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This is because they never tied that habit to their identity.
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And they never changed their environment to support what they wanted to do.
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Here are 13 habits you can choose from to fix your dopamine addiction.
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I use several of them myself and I work years in mental health
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and I'm all about reclaiming your attention and building something real that will last.
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And I've saved the most important one for last
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so make sure you see the whole video to get that one as well.
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And it's actually the one people never managed to really do right.
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Let's start with the first one.
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Walk without distraction.
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Okay so leave your phone at home.
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We want zero input.
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You know there's a network in the brain
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that is called the default mode network this is where your
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brain process your life your thoughts your ideas scrolling keeps
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that network permanently off
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and a walk without distraction switches it back on I started doing this deliberately
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and the first few times I felt I didn't feel really cool I did feel like I was wasting time
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but after a while I did notice something that was shifting and so I did get ideas.
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I kind of thought about problems and they kind of solved themselves.
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And so now I love to walk without distraction.
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I do it all the time.
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And it really is one of the simplest thing you can do on this list.
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And it is also one of the most underrated ones.
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Okay, let's go over to number two.
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Number two is write daily,
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just for yourself, whatever is on your mind, unfiltered alone.
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So I have kept a journal for over 10 years,
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and it has been one of the most important things for me to get mental clarity.
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And by doing so, I become more articulated,
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I get more ideas, I process my emotions and thoughts and lives a lot better.
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Because when you write, you also force yourself to slow down.
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And you have to process what's inside you to articulate it,
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to find the words for it.
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And research backs this up.
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It shows that excessive writing,
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it reduces mental noise, and it increases your cognitive clarity.
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So writing is, you can look at writing as a detox for your brain.
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And I have to remember that you don't need to be a good writer to write.
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You don't need anything actually,
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you just need to open a notebook and you have to start writing.
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One minute, three minutes, five minutes.
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If you want to level up yourself and become more articulated,
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writing is one of the best places to start and it is a place that's entirely yours.
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But I would also say that writing only works if your brain focuses long enough to process what you've written.
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And this is where most people is actually losing.
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And this brings us to number three.
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Number three is read with deep focus.
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Okay, you can read a book from start to finish.
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You don't need to read the whole book straight ahead.
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Start with one page, put your phone in another room, and just read.
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The thing about scrolling is that it fragments your attention.
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But reading does the opposite.
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It does train your brain to stay with something for an extended period of time.
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And this is actually called sustained attention.
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And that quality is becoming rare.
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Number four.
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When you scroll, you get dopamine without earning it.
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When you lift, you earn it.
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Number four is strength training.
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Research confirms that strength training increases dopamine in the brain.
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And over time, this helps to recalibrate the reward system that scrolling has dulled down.
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And so strength training improves your baseline.
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When you strength train if you especially have been scrolling excessively for years you will feel
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that real life starts to feel
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more rewarding again so i have been lifting for years
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and the discipline it builds is something that spills into everything i do
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because when i show up for the gym even on days i don't want to
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I get the feeling of finishing what I started.
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I get a feeling of agency over my life.
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And I do learn that this comfort leads somewhere.
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Because I can see the results in the mirror.
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And this is something that sets you up for a long and fulfilling life.
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This is the opposite of what scrolling does to you.
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Number five.
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Run, do aerobic, do cardio.
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Aerobic exercise is one of the most well-documented ways to stabilize your mood and to improve your baseline.
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A 2024 study published by the Journal of Psychology found
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that dopamine plays a key role in why cognitive performance improves with exercise.
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It improves reaction time, it improves focus,
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and it improves how rewarding everyday life feels.
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You don't need to go hard.
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A 30-minute run at a pace where you can keep a conversation going is enough.
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And remember that consistency matters over intensity.
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To a 20-minute run, a 10-minute run,
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just start with the amount that you can do and build from there.
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This increases and builds a body and mind that handle discomfort.
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Number six is all about learning a hard skill.
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Learning a hard skill is about something that requires real focus, real effort.
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For me, it's been all about learning how to edit videos.
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It's been about learning how to be a good writer.
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Maybe for you, it can be about the same,
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or it can be about learning how to code.
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Vibe coding is all the new trends right now.
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It can be a language, an instrument.
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Okay, let me just say,
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here is why that works.
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Research shows that dopamine acts as a teaching signal to the brain and it fires precisely when you learn something new,
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reinforcing the connections that help you improve.
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This is earned dopamine.
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You can sign up for a class or something you've been curious about.
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This gives you structure, it gives you accountability and it gives you a chance of building new connections along the way.
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Learning a hard skill gives you stimulation and progression.
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Pick one thing, go deep,
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stay with it, and make it as frictional as you can.
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Making a new skill naturally makes you more curious.
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But most people sabotage that every single morning without knowing it.
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Number seven will help you stop that.
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Number seven, fasting from the news.
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Okay, not forever of course,
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but I will say just take a deliberately long break.
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Most news is designed the same way as social media unpredictable, urgent, emotionally charged.
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There's breaking news, notifications, always another thing to react to.
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Remember that your nervous system doesn't know the difference between a real threat and a headline.
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Your nervous system responds the same way.
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I've actually made a video about it
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and you can see it in one of those corners right now if you want to check that out.
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There is research published in 2025 that found
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that news avoidance can actually have a positive effect on mental health and mental well-being.
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I wouldn't say that it's because staying informed is a good thing necessarily,
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but because compulsive news consumption is driven by anxiety and it does make things worse for you.
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So I would say just pick one day a week where there is no news
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and maybe eventually you can pick a whole week without news
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and you'll be surprised at how little you actually missed and how much calmer you will feel.
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Number eight, create something, anything,
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whatever it is from scratch.
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This is all about output over input.
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Scrolling is pure consumption.
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You take in, you take in,
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you take in, and you produce nothing.
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Over time, this creates an imbalance in your brain.
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Eventually, it can lead to a feeling of being passive in your own life,
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like you are a spectator.
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But creating things flips that.
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We have been creating things for centuries we actually evolved into creating tools to gather to hunter you can do
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that by writing for scripts you can do
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that just by journaling you can do that by building you can do
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that by cooking it doesn't matter what it is it just matters
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that you do the act of making something forces your brain to produce instead of consume
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and that shift changes how you see yourself So for me,
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I started making YouTube videos and the process of writing a script
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and Shooting those videos putting up the light
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and making everything as flawless as I could not perfect I am evolving every day,
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but that feeling yes It is hard,
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but it gives me something scrolling
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and consuming never has it gives me a sense of agency like I am in control of my own life
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and a sense of actually doing something with my time here on earth and remember
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that you don't need to be good you just need to
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do number nine play strategy games there is chess there is poker there is trivial pursuit
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or wherever anything that requires slow deliberate thinking something
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that keeps you off a damn phone
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so i have arranged a lot of game nights for me my friends
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and there is something that happens when you sit across from someone and you actually have to think about your next move,
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just you and the problem ahead.
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There is a study about this.
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A 2024 study published in Frontiers in Psychology found that chess activates and supports decision making,
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problem solving, working memory and sustained attention.
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Cognitive function that scrolling actively erodes playing this actually forces you to be more present.
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You can't half play a game of chess while also scrolling.
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Playing strategy games demands something from you and that is exactly the point.
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It trains you to think slower
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but the next habit actually trains you to hear yourself and most people have never done that.
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But to evolve you need to do and to understand this let's look at number 10.
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Record yourself speaking.
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It may sound strange, but you have to try it.
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I did this a lot before I started making videos for YouTube and it was really interesting.
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You just have to pick one topic that you're interested about or know something about.
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It can be whatever it is.
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Press record and then just talk for two to four minutes.
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And then you close your eyes and you listen back.
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The thing is most people never truly hear themselves.
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Think out loud.
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But when you do, you start noticing your own patterns.
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You start noticing where your thinking is clear.
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You start noticing where it is not and where you're just filling silence with whatever noise you came up with.
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This is actually called metacognition,
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thinking about your own thinking.
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And this is actually one of the most underused tools for building mental clarity.
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You don't have to share it with anyone.
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You just have to do it.
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Look at this as a mirror into your own mind.
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Okay, we're almost done now.
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If any of this resonates with you, please hit subscribe.
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All it takes is a drop of curiosity to change your life.
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It starts with taking back your attention.
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Let's start that conversation.
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Number 11, social interactions without your phone.
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A lot of people feel that they can't walk outside without their phone.
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They feel like they can't be with friends without their phone.
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But we need real human connections with eye contact,
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with the feeling of being present.
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There is actually a study that shows that eye contact is now becoming rare.
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Between 2019 and 2024, one behavioral medicine center recorded a 908% increase in Gen Z seeking treatment for social anxiety,
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with the research suggesting that heavy social media leads people to see themselves as static images rather than living,
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present human beings.
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This is all about when you spend your time on screens, performing, liking, commenting.
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Being truly seen by another person in real life can feel scary or uncomfortable.
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But when you're with people and your phone is in another room,
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there is a shift happening in the brain.
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You're forced to actually listen.
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And so it means that the conversation goes somewhere.
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And then it leads to a build up of resilience.
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And here's what I've noticed doing this when I'm fully present with people,
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I feel a lot more connected and I feel better with myself afterwards.
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Put the phone away, make eye contact, show up.
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That's it.
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Okay, number 12, cook from scratch.
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I really, really love this.
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This is just about no phones,
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no screens, no podcast, nothing.
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Just you, the ingredients and the process.
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A 2025 review of cooking therapy studies found that Cooking promotes mindfulness,
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self-expression and mental well-being.
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The act of preparing food from scratch is one of the most accessible forms of present moment awareness available to us.
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Ok, just think about it.
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You know the smell of onion and garlic hitting the pan?
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The rhythm you get from chopping onions or chopping vegetables?
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The texture of dough?
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Every step when you make food pull you into
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that moment you can't scroll and cook at the same time not really
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and the thing is and the thing about this
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when you're done you have actually created something real something
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that you can eat i would say
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that do at least one full of meal a week no phone no screens no nothing just you
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and the food number 13 the last one one of the
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most important ones this is boredom training this This is all about sitting still and doing nothing.
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No input.
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I've actually made a video about it.
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I will link it in the description.
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This is the most direct antidote toward scrolling.
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And this is one of the most things people struggle with.
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Every time you reach for the phone in a quiet moment,
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you are training your brain that silence is something that needs to be filled.
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Boredom training does the opposite.
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I do boredom training regularly now.
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five ten minutes here five ten minutes there
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and it really does make me feel more alive more connected
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and more present with life i would say that
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if you want to go deeper into why boredom is
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so important and how it works check out the video i referred here until next time stay curious
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