ฝึกพูดภาษาอังกฤษด้วยเทคนิค Shadowing จากวิดีโอ: Scrolling Is Ruining Your Ability to Think (here’s what I do instead)
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You used to be able to read a book for an hour,
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and now you can't even get through one paragraph without checking your phone.
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You used to have actual thoughts,
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your own thoughts, and now it feels like half of what comes out of your mouth is something
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that you saw on a reel three days ago.
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If this sounds familiar, this video is for you,
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because scrolling is actually doing something super dangerous to our ability to think.
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And I want to walk you through what's actually happening,
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And then I'm gonna share five things I do instead that have completely changed how my brain feels.
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If you're new here, welcome.
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My name is Veronica and on this channel I talk a lot about nervous system regulation,
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your attention, your focus, and dopamine.
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I actually have a free guide called Your Nervous System Reset that pairs really well with today's video.
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If you want to check it out,
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I'll leave the link in the description.
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Alright, so let's begin with part one and talk about what's actually happening to your brain?
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Why it feels like your attention span is gone and you can't think of anything original anymore.
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The answer is the network that produces original thinking is literally offline.
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There's a part of your brain called the default mode network
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and this is the part that comes online when you're not doing anything.
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When you're staring out a window,
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when you're enjoying your morning coffee without being on your phone.
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When you're walking somewhere and just looking around,
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taking in all the nature.
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I know it sounds like the boarding part of the brain,
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but it's actually really important because that's where original thinking happens.
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And the catch is this network only turns on when you're unstimulated,
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when you're not using social media,
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when you're not using your phone.
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The second you try to fill every single gap with input,
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it just shuts off.
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So if you fill every single quiet moment of your day with scrolling,
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this network never gets to come online.
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And this network is often offline for so many of us because our dopamine has been recalibrated.
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There's this amazing book called Dopamine Nation by Dr. Anna Lemke.
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And I highly recommend this book to all of you guys.
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In the book, Dr. Anna Lemke describes how modern life messes with our reward system,
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with our dopamine.
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And her research shows that if you flood your brain with constant high dopamine inputs,
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like scrolling, social media, sugar,
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anything that gives you a quick hit,
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your brain tries to compensate.
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And the result is that your baseline drops below the level that you started with.
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Things that used to feel good in the past,
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like a slow walk in your neighborhood,
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or a conversation with a friend where no one is getting distracted by their phones,
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all of that now feels flat because something is missing.
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Quick dopamine hits are missing.
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And anything that requires friction to be interesting and rewarding,
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like reading this full book or learning a new skill,
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all of that starts to feel unbearable.
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Not because it actually is,
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but because your brain has been recalibrated.
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And those small, simple things just don't give you the same hit.
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They're not as interesting anymore.
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And they also require so much friction to get started and to continue.
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Like scrolling on TikTok is so much easier than reading this full book.
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It requires hours and hours of concentration and,
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you know, sitting down and actually focusing on the words and understanding all of the main lessons.
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And the most important thing I learned from this book is
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that it actually takes around four weeks of pulling back from all of those high dopamine activities to reset your baseline.
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Not three days, not a weekend dopamine detox.
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Four weeks.
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And most people who try to cut back actually give up on day five,
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right when it's about to actually start feeling better.
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So if you're trying to use your phone less right now and at the beginning it feels weird,
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boring, unusual, you probably have to wait four weeks to actually notice a significant improvement.
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Also in the past, what I would often say is that when I am scrolling,
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I am resting.
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It's how I am rewarding myself for a day of,
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you know, hard work, doing something,
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working, and so now I just want to scroll for an hour.
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But now I realize that in my case,
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and I think that's the case for most people, scrolling isn't resting.
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It's actually keeping you in freeze.
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You open the app, you zone out for an hour,
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and you tell yourself that you're decompressing.
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But somehow you get up feeling worse than when you started.
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You feel heavier, you feel numb,
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you feel so much more tired than in the very beginning.
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And I want to show you guess this framework in neuroscience called the polyvagal theory.
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It was developed by Dr. Stephen Porges and it basically says that your nervous system has three states.
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One, two, three.
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There's safety right here when you're feeling calm, alert, present.
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There is fight or flight when you're feeling anxious, activated, and tense.
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And there is freeze when your body feels so overwhelmed then it just shuts down.
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You go numb, you check out, and time disappears.
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And that's exactly how I feel when I scroll on social media for hours and hours.
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Rest, good quality rest that actually makes you feel restful,
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can only happen in this safety zone.
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But scrolling doesn't put you on safety.
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Depending on how you feel,
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it can either put you in fight or flight,
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it can make you feel very angry, or in freeze.
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This is something that happens to me all the time.
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And so if we connect it back to your default mode network,
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that part of your brain can only turn on when you're in safety.
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Your original creative thinking happens when this network is online.
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Obviously not when you're in freeze.
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And so when I learned all of that,
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that's how I started noticing that,
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okay, when I scroll, I feel like I'm in freeze.
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And so that prevents me from truly resting.
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And that also prevents me from thinking clearly,
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from having all of those originally creative thoughts.
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It's a double loss.
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You don't get the rest you came for and you don't get your thoughts back either.
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Now in part two, let's talk about what I do instead to actually teach myself to think again.
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The first thing I do is I read out loud.
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When you read silently, especially after years of scrolling, your eyes just skim.
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You're reading a book the same way you're reading the comments on TikTok.
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Fast, surface level, looking for the next thing.
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But I noticed for myself that when I read out loud,
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that actually allows me to slow down.
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So I have two strategies.
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The first one is reading out loud,
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and the second one is reading while listening to the audiobook.
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Because this strategy works really great for me as well hearing my own voice
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or maybe an audiobook is very effective for me
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because my brain registers that very differently from passive reading
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and it also helps me take my focus back
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if i feel like okay right now i'm distracted that is okay
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because again in the past i always felt like it was
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so easy for me to read like 50 pages 100 pages it was so easy But now,
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sometimes, I feel like my attention and my focus are really struggling.
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And I need something to actually help me come back to the present moment.
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So I either start reading out loud or I just listen to an audiobook while reading at the same time.
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The second thing I do is I keep something in my hands.
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So it can be something super simple.
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like I think I told you guys in one of my previous videos that I always have a notebook on my desk.
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It's always open just like this so that if I have an idea,
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I want to doodle something,
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I can always use my notebook instead of picking up my phone.
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Because the thing is for many of us,
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the action of picking up our phones is already a habit.
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You know, just like holding your phone,
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picking it up every three minutes.
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It's a habit.
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And so instead of just,
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okay, now I'm not gonna do anything.
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I'm not gonna hold anything in my hands.
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That's often pretty hard.
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So what I propose instead is replacing it with something else.
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So on my desk, I have my notebook.
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I also have my lip balms that I really like to play with
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because they have these cute little attachments that allow me to hook them onto my bag,
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but usually I just keep them on my desk.
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And so if I feel like I want to just,
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you know, touch something, hold something in my hands i do
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that some other ideas
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that i can give you guys here is you can use a rubik's cube
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or maybe like a fidget toy i think they're called worry beads like something
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that you can hold in your hands
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because the idea here is not to tell you that okay now you don't need to you know hold anything
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Just like sit like this all day and that's it.
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All of these things are helping you to need something different.
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Something other than your phone.
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Because a huge part of why we even scroll isn't the content.
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It's the motion.
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It's having something in your hands.
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So replacing it with something low stakes and something fun is always better.
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The next thing I do is I walk without anything in my ears.
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This one has honestly been the hardest for me to even start because in the past,
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I was a huge productivity freak,
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a big perfectionist, and so I always wanted to optimize absolutely everything.
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Every single hour of my time,
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I was always listening to everything in 2x speed,
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and you know, every quiet moment,
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I wanted to habit stack things.
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So when I was walking somewhere,
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I was always listening to a podcast because I always wanted to learn new things.
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And I still do.
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But now I also understand the importance of the default mode network because I even notice it for myself.
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When I'm always listening to something,
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when I'm feeling every quiet moment with input, I feel more anxious.
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Like right before I fall asleep,
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that's the time all of those thoughts actually pop up
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and I'm like okay let's think now
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and now what I do instead is I create those moments during the day for my brain to be creative
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and to think and to process things
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and I think in general I can apply this habit to physical activities
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that you can practice without technology because you guys know I do yoga
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and there are
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so many different ways I can practice yoga like I can
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do it at home I can use my phone to watch like a video on YouTube
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and just practice this way or I can go outside.
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I can practice yoga outside in a park
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or maybe I can go to a yoga studio and be surrounded by people who are doing the exact same thing,
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who are all working towards the same goal and we're all not using our phones and that just feels so nice,
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you know, to be completely disconnected from the world for at least 60-90 minutes.
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Habit number four that I have implemented recently is I have one slow thing every single day that I refuse to optimize.
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It started with something super small and super simple like enjoying my morning matcha without my phone,
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without absolutely anything because it usually takes me around 5-10 minutes to drink this.
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And then I looked at other things that I did every single day that I can subtract my phone from.
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For example, in the past,
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every time I would go take a shower,
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I would always listen to a podcast.
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Now, I do it sometimes,
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but not every single time because I want to give my brain some time to actually relax and think freely.
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What all of this does is it teaches your nervous system that being unstimulated isn't dangerous,
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that it's actually very safe it might feel very new
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and very weird
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and usually you know in those quiet moments we start to ruminate on things we get a lot of thoughts
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because we never have those moments of quiet we're
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so used to picking up our phones the moment we feel
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bored here i also want to add one really important thing i don't want you guys to experience this all
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or nothing thinking like now you can never use your phone
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when you're cooking something let's say
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so basically you can never have it stuck that's not what
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i'm trying to communicate what i'm trying to say is sometimes
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it's nice to just be focused on one thing like cooking
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or cleaning or taking a shower
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and of course sometimes you can still you know go outside
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and take a walk while listening to music that's still totally okay The point is,
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create more moments during the day when you can feel bored because that is when your mind can actually wander
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and create all of those beautiful original thoughts.
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Alright and finally habit number five that I started doing is I'm slowly replacing my phone with single-use objects.
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Our phones feel impossible to put down not just because the apps are so addictive,
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it's also because our phones literally do everything.
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Your phone is your alarm clock,
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your camera, your journal, your book,
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your map, your music, your workout videos,
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the way you talk to your mom,
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your grocery list, your calculator,
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your calendar, your watch, you get the point.
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And yes, it's really great
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that all of this human progress has allowed us to have all of those things in just one device.
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Like, I'm really grateful for that.
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But at the same time,
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we have to recognize that sometimes when all you want to do is set an alarm,
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the next moment you realize that you're on TikTok scrolling because your phone literally has all of these apps.
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And so that's why now I'm slowly trying to add those single-use objects back into my life,
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like having a physical alarm clock next to my bed.
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Because now I don't really have an excuse, right?
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Like why do I need to have my phone next to me when I sleep?
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Okay, for an alarm, but I have a physical alarm clock.
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So now I can just leave my phone in here.
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Done.
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I have a real journal that I use and I write by hand.
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So I don't need my phone.
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And what I've been noticing for myself is
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that the more single-use objects I have in my home that can actually replace my phone,
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that makes my phone less magnetic.
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Like I'm starting to use it less and less and I'm actually starting to lose the habit of,
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you know, reaching for my phone every single time to set an alarm
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or to journal or to read a book because I don't really use my phone for that anymore.
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Alright, and finally in part 4,
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I actually want to talk about what you get back.
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What actually comes back when you start to put your phone down?
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The obvious thing is, yes,
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you get your attention back.
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You start to feel more regulated.
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You're more patient.
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You're more present in conversations.
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You can finish a book.
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You can sit through a movie.
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All of that is true.
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and it's so amazing.
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But the thing that I'm also noticing right now that's been happening to me is sensory awakening.
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What I mean by that is,
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for example, when I buy flowers for my house,
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now every time I pass by the flowers,
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I want to smell them.
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I want to touch them.
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If I see like a very interesting looking fabric,
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I immediately want to touch it.
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Like I feel like now I want to touch absolutely everything.
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The leaves of the trees outside,
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the texture of a stone.
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And this is honestly pretty new to me.
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And I think the reason why it's happening is because when you're scrolling,
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you're not really noticing anything in your physical environment,
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let alone you don't really get the thoughts of,
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hmm, I wonder what it feels like if I touch it.
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And also in the past,
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my brain didn't have any of the space to actually register it
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because it was full of all of that input that I was getting from somewhere else,
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from my phone, from social media.
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And the second thing is that your hands were busy because you were always holding your phone,
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you were always touching it,
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it was always right here.
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And your hands kind of forget what other things even feel like.
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Your sense of touch, which is one of the most regulating senses we have, just goes dormant.
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So when you put your phone down,
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your hands go looking for things to feel.
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They're waking up again.
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And it's honestly not just touch, it's everything.
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The sky looks more beautiful.
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The light in your kitchen at 4pm looks absolutely amazing,
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the way it never did before.
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The smell of your coffee hits differently.
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You can hear birds you never noticed lived in your neighborhood.
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Music sounds richer because now you're actually listening instead of just using it as background sound.
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So all of those things just feel amazing and they happen when you finally put your phone down.
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Alright guys, I think it's going to be it for today's video.
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If you liked it, please don't forget to give it a thumbs up and subscribe to my YouTube channel.
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Also, just a reminder, if you want to check it out,
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you can get my free nervous system guide.
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The link is going to be in the description.
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If you want to continue watching something,
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you can click right here.
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Otherwise, thank you so much for being here and I'll see you in my next video.
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Bye!
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ทำไมการฝึกพูดกับวิดีโอนี้จึงสำคัญ?
การฝึกพูดภาษาอังกฤษเป็นหนึ่งในวิธีที่ดีที่สุดในการพัฒนาทักษะการสื่อสารของคุณ โดยเฉพาะเมื่อคุณใช้ เรียนภาษาอังกฤษจากยูทูป เป็นเครื่องมือในการเรียนรู้ วิดีโอนี้นำเสนอความสำคัญของการมีคิดที่ชัดเจนและการคิดอย่างเป็นอิสระ ซึ่งสามารถช่วยให้คุณสร้างความมั่นใจเมื่อพูดภาษาอังกฤษได้มากขึ้น ขณะที่คุณฟังและพูดตามผู้พูด คุณจะได้ปรับปรุงทั้งการออกเสียงและความเข้าใจในสิ่งที่ได้รับฟัง
ไวยากรณ์และสำนวนในบริบท
ในวิดีโอนี้ คุณจะพบกับสำนวนและโครงสร้างสำคัญที่สามารถนำไปใช้ในการสนทนาได้:
- "You used to be able to..." - ใช้เพื่อพูดถึงนิสัยหรือความสามารถในอดีต ที่ช่วยให้การพูดเป็นธรรมชาติและน่าฟัง
- "It feels like..." - แสดงความรู้สึกหรือประสบการณ์ในขณะนั้น เหมาะสำหรับการสร้างความเชื่อมโยงในการสนทนา
- "The catch is..." - ใช้ในการอธิบายข้อจำกัดหรือลักษณะเฉพาะในบริบท ได้รับการยอมรับในบทสนทนาที่ซับซ้อนมากขึ้น
- "If you fill every single gap..." - การใช้เงื่อนไขเพื่ออธิบายผลลัพธ์ของการกระทำ ช่วยเพิ่มความชัดเจนในการสื่อสาร
ข้อผิดพลาดในการออกเสียงที่พบบ่อย
การออกเสียงเป็นส่วนสำคัญของการพูดในภาษาอังกฤษ และในวิดีโอนี้มีคำที่อาจสร้างความท้าทาย:
- "dopamine" - อาจมีการออกเสียงที่แตกต่างในบางสำเนียง ให้ความสำคัญกับเสียง 'd' ที่ชัดเจน
- "original thinking" - เน้นเสียง 'o' และ 'i' เพื่อให้ชัดเจนและเข้าใจง่าย
- "network" - คำนี้มีการออกเสียงที่คล้ายกันหลายคำ ฝึกให้พูดชัดเจนจะช่วยในการสื่อสารได้ดี
การปรับปรุงการออกเสียงและการพูดตามแบบนี้เรียกว่า shadowspeaks หรือ shadow speech ซึ่งจะสนับสนุนให้คุณ ฝึกพูดภาษาอังกฤษ ได้อย่างมีประสิทธิภาพในสถานการณ์ที่หลากหลาย
ไวยากรณ์ในวิดีโอนี้
โครงสร้างที่ผู้พูดใช้บ่อยที่สุด พร้อมคำพูดจริงจากวิดีโอ:
| โครงสร้าง | ในวิดีโอ |
|---|---|
| “used to” used to + กริยา — นิสัยหรือสภาพในอดีตที่ตอนนี้ไม่เป็นแล้ว | used to be · used to have · used to feel |
| Present perfect continuous have/has been + -ing — การกระทำที่เริ่มก่อนหน้านี้และยังดำเนินอยู่ | I've been noticing · that's been happening |
| Passive voice be + กริยาช่อง 3 — เน้นสิ่งที่เกิดขึ้น ไม่ใช่ผู้กระทำ | has been recalibrated · was developed · be surrounded |
| Present perfect have/has + กริยาช่อง 3 — เหตุการณ์ในอดีตที่ยังเกี่ยวข้องกับปัจจุบัน | have completely changed · has been recalibrated · has honestly been |
เทคนิค Shadowing คืออะไร?
Shadowing เป็นเทคนิคการเรียนรู้ภาษาที่ได้รับการรับรองทางวิทยาศาสตร์ พัฒนาขึ้นสำหรับการฝึกนักแปลมืออาชีพ วิธีการนี้เรียบง่ายแต่ทรงพลัง: คุณฟังเสียงภาษาอังกฤษจากเจ้าของภาษาและพูดตามทันที — เหมือนเงาที่ตามผู้พูดด้วยช่วงเวลาห่าง 1-2 วินาที การวิจัยแสดงว่าเทคนิคนี้ปรับปรุงความแม่นยำในการออกเสียง ทำนองเสียง จังหวะ การเชื่อมเสียง การฟังเข้าใจ และความคล่องแคล่วในการพูดได้อย่างมีนัยสำคัญ