Практика Shadowing: This Is How I Reduced My Screen Time (I Made a Dopamine Menu) - Изучайте разговорный английский с YouTube
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Hi, I'm Valerie and I spend an embarrassing amount of time on my phone.
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Hi, I'm Valerie and I spend an embarrassing amount of time on my phone.
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I have a feeling if you're watching this,
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you are probably also completely and incredibly self-aware that you have a screen time problem too.
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But it's okay.
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We are certainly not alone.
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The average American spends about five hours a day on their phone every single day,
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which is 35 hours a week.
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Absolutely crazy.
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I am basically working a full-time job for my phone and it's not even paying me.
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Guys.
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After this humbling realization
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that i'm on my phone for 35 hours a week I decided to do something about it
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So i'm gonna make a list because in the moment
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when i'm bored or tired
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or just on autopilot My brain just goes completely blank I
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genuinely can't think of what to do besides reach for this
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We're going to intentionally write down what we can do instead
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of being on our phone I wrote down five things on
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my list since five felt doable I chose things I actually enjoy
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that I somehow keep forgetting that I enjoy First is coloring.
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I used to draw so much when I was younger However,
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I literally haven't picked up a pencil in like eight years Honestly,
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what actually got me back into it is a little silly I got really into smiskies,
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which sounds random They're so cute
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and I want all of them The problem is they're not cheap
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and I cannot justify spending that much on these tiny little guys
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So I decided to just draw one and color it in myself It kind of scratched the same exact itch,
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but I made it and then I made another one Second cook a full proper meal
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because my current situation is Instant ramen
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or what I can only describe as a girl dinner of a few chicken nuggets and gummies,
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which is acceptable, but probably not the most sustainable or healthy.
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I was inspired to make Gildan the other day from scratch,
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and it was so freaking good.
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I ended up making it another three times afterwards.
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Third, journaling.
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It has genuinely helped me a lot throughout my life,
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and I just kind of dropped it.
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I just want to reach for it before I reach for my phone,
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even if it's just once a day.
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Fourth, go on a walk outside with fresh air,
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maybe even no headphones, and I live really close to the beach,
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which is such a privilege,
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and I am not using it because I barely go,
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and that feels like something I should fix.
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Fifth is explore a new neighborhood,
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and even though I'm excited to just check out a local cafe,
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browse cute shops, walk around with no agenda really,
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it scares me a little.
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Just showing up somewhere I don't know with no real plan,
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but I think that's kind of the point.
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All things I somehow completely forget I love the second I'm on my couch with my phone in my hand.
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Guys, it's 11 p.m and it is one of those times where I really want to go on my phone
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Except we're not gonna do that instead.
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We're gonna consult the list However,
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this list Is not giving me very much Dopamine which means only one thing
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We're gonna make a dopamine menu and we're gonna make it cute
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and wonderful to look at because otherwise I'm not gonna look at it,
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let alone use it So we're going to design this all out on canva
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and I know it's ironic
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that i'm using screens I'm literally using two screens on my monitor to make this
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but down the line I'm hoping
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that this will help with being on my phone less 11 p.m Is kind of this danger zone
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when I disappear into my phone for two hours fall asleep
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And then before i've even fully opened my eyes the next
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morning i'm back on it again for most americans Their phone is the last thing they see at night
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and the first thing they see in the morning
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So i'm creating this do with me menu because
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when I have the urge to scroll i'll whip this out instead A dopamine menu was this term
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that I noticed floating around since last year.
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It's basically a personalized list of activities that you can do in the moment instead of scrolling on your phone.
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When I looked at my little list,
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I realized five things is a start,
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but it isn't quite enough because some days I have lots of energy and some days I have absolutely none,
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so the list needed levels.
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Instead of scrolling, I opened my laptop and started designing my dopamine menu with a cafe theme.
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Sips for when you have 5 to 15 minutes,
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full spread for when you have more than 45 minutes,
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when you actually have time and energy to invest in yourself.
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Pastries because not everything in life is fun Sometimes you have to do things you don't really want to do
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But you can make them nicer A cute drink,
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a candle, changing your scenery They're all the things
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that make the necessary stuff a little more enjoyable Desserts are
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your intentional treats Watching a movie you've been saving an actual dessert The difference between dessert and scrolling is intention And specials,
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these are the big ones The irregular ones like a concert,
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a beach day, exploring somewhere new Things that don't happen every week
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but that you actually want to show up for There's something for every mood,
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every energy level every version of me
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that reaches for her phone out of habit
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and every time i want to scroll this is what i'm reaching for instead the real problem isn't just
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that we're on our phones a lot it's that scrolling has replaced
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so many other things like going outside doodling
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and drawing for fun exploring different hobbies just hanging out with
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friends sitting with their own thoughts crazy i know without immediately
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reaching for something to distract us from said thoughts it became just
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so much easier to reach for our phones every time you scroll your brain gets a little hit of dopamine instantly,
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and these apps are literally designed to keep you on them for as long as possible.
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And when you finally get home after a full day of being on,
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being productive, being a functioning human being,
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sometimes the only thing your brain feels like it has the capacity for is literally nothing.
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Just laying there and not thinking.
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It may look lazy from the outside,
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but that's your nervous system seeking rest.
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And the problem is scrolling isn't actually true rest it just
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feels like it in the moment scrolling keeps your brain in this sort of low-grade state of stimulation
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so your stress response stays slightly elevated which means you're not actually recovering
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but just idling real rest the kind
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that actually fills you up tends to involve doing something light
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and creative something
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that puts you back in your body like a walk making something with your hands stuff
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that sounds more tiring than scrolling but leaves you feeling more refreshed
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and like yourself afterward so it's not just about using our phones less it's about replacing
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that time with things that actually mean something to us
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because our time is kind of everything what do you think y'all? it took me quite some time
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and effort but i appreciate looking at this
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so i think it was worth all the time invested into
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it even though i'm afraid i won't ever look at it again
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but the process of making this was very enjoyable for me this brings me
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so much dopamine i was gonna say bring you so much joy
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but then it's a dopamine cafe menu so I finished my dopamine menu.
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It took so freaking long This took me an absurd amount of time,
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but I am very happy with how it turned out
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Despite it probably taking me six to eight hours I don't know why I didn't just decide to print it.
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Let me just walk you through it.
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Shall I?
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Yes, okay, so there's a lot on here
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and that's exactly the beauty of the dopamine cafe
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because you can use your free will to choose whatever option at any given moment.
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Sips, I've been making my own drinks at home.
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Matcha with an Earl Grey syrup that is homemade and with a cold foam on top.
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Does it taste exactly like the cafe version?
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Not quite, but it's getting there.
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Honestly, the ritual of making it is so satisfying.
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Full spread, one of them is sitting down for a proper reading sesh.
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This has honestly become one of my favorite ways to spend time off my foam.
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There's something about getting completely lost in a good story for an hour that no amount of scrolling has ever given me.
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My Kindle has been getting the screen time in desserts.
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Pastries, like an accountability buddy or body doubling.
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Body doubling?
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Body doubling?
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Body doubling.
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Oh my.
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Basically doing work alongside friends in a different environment.
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We went to a cafe,
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got our drinks, got stuff done.
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It didn't feel like work.
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It felt like a chill hangout on a Friday afternoon.
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Desserts, I baked matcha muffins.
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For myself and for some friends on a Saturday morning with nowhere to be.
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And it was just cozy.
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The kind of cozy that actually fills you up
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because you get to make something and enjoy eating what you make End specials,
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going to the beach, which I live embarrassingly close to
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And I keep saying I will go and I'm really trying to We played spike ball,
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dipped our toes in the water,
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watched the sunset And I just kept thinking this was always here
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and it is absolutely amazing being here But I just kept choosing to stay inside on my phone instead Okay,
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so I'm currently editing the video And y'all are probably wondering
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if creating this dopamine cafe has affected my screen time at all and I am pleased to report it has helped.
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The week I made it,
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my screen time was about 4 hours and 24 minutes and this week,
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about 3 weeks later, it is 2 hours and 46 minutes which is a 37% decrease.
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I'd say it's fabulous and it was around like 15% less every week until this week.
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Granted, this week is not over yet
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so there's still one more day of the week
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but I'd also like to mention that my second most used app is Google Maps
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So basically I wasn't actively using my phone.
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I just happened to have it open when I was driving.
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Looking back, I didn't feel like I was in the right headspace mentally
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and it was almost directly correlated with how much screen time I had on my phone.
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And now I do feel significantly better just being able to
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rediscover what I enjoy doing with my free time instead of just being on my phone.
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I wouldn't say that the dogmi menu completely changed my life,
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But it's this tool that has really helped me be more intentional with my time So if it is 11 p.m.
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At night
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and you happen to be watching this video on your phone
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I think this might be a sign to try it out
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and make a dopamine menu
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or dopamine cafe of your own Make it personalized make it yours and just have fun with it
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Практика разговорного английского с помощью видео, такого как это, позволяет вам лучше понимать контекст речевых ситуаций и развивать навыки общения. Спикер делится личным опытом уменьшения времени, проведенного за экраном, и предлагает увлекательные альтернативы. Это позволяет не только расширить словарный запас, но и улучшить произношение английского, так как вы слышите естественную речь. Используя метод shadowing английский, вы можете повторять за спикером, что помогает запечатлеть интонацию и ритм языка. Погружение в реальные разговоры, такие как обсуждение хобби или привычек, сделает учебу более интересной и эффективной.
Грамматика и выражения в контексте
Рассмотрим несколько ключевых структур, использованных в видео:
- I decided to do something about it. — простое прошедшее время для выражения действия, принятого в прошлом.
- I wrote down five things on my list. — фраза, показывающая, как важно фиксировать свои мысли, что можно использовать в любой разговоре.
- I chose things I actually enjoy. — конструкция "I chose" + инфинитив подчеркивает выбор и предпочтение, что может быть полезно для аргументации своего мнения.
- It scares me a little. — распространенная форма разговорной речи, помогающая делиться своими чувствами и эмоциями.
Эти примеры отлично подойдут для практики разговорного английского и могут быть использованы в реальных разговорах.
Распространенные трудности произношения
Во время просмотра видео вы можете столкнуться с несколькими сложными словами и акцентами. Например:
- “coloring” — обратите внимание на ударение и произношение этого слова, которое часто произносится неправильно.
- “Gildan” — важно правильно произносить названия блюд или брендов, чтобы избежать недоразумений.
- “explore” — многие ученики могут путать ударения в этом слове. Практикуйте его произношение с помощью метода shadowspeaks.
Чтобы улучшить произношение английского, попробуйте повторять за спикером, это поможет вам звучать более естественно и уверенно. Занимайтесь английским с YouTube и открывайте для себя новые аспекты языка!
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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.
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