Luyện nói tiếng Anh bằng Shadowing qua video: How to End Your Phone Addiction | Slow English Conversation (B1) | The Cozy English

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Hey everyone, welcome back to The Cozy English.

I'm Emma.

And I'm Daniel.

Thanks for spending part of your day with us.

Whether you're listening while commuting,

doing chores, taking a break from work or maybe holding your phone right now… Which would be extremely appropriate for today's topic.

Very true.

Before we begin, a quick reminder that there's a PDF worksheet for this episode

if you'd like to review the vocabulary and expressions later.

And today's conversation is perfect for A2 to B1 learners,

so just relax and enjoy listening.

Emma, can I confess something slightly embarrassing?

Please do.

Yesterday I picked up my phone to check the time.

OK.

Ten minutes later, I was watching videos about people restoring old houses in the countryside.

Yeah.

And the worst part?

What?

I still didn't know what time it was.

That is one of the most modern problems I've ever heard.

Honestly, I think millions of people do this every day.

I agree.

And that's actually why today's topic is so interesting.

Because we're talking about phone addiction?

Yes, but not in a dramatic way.

Right.

We're not talking about throwing your phone into a river and moving to a mountain.

Exactly.

Because most phone addiction doesn't look dramatic.

That's the important part.

People imagine addiction as something obvious.

But phone addiction often looks completely normal.

Checking notifications.

Opening Instagram.

Watching one video.

Looking at messages.

reading comments.

Things everybody does.

And that's why it's so difficult to notice.

I started paying attention to my own habits recently.

What did you notice?

Sometimes I unlock my phone without any reason at all.

Oh my God.

What?

I do that constantly.

Yeah.

Sometimes I'll lock my phone,

put it in my pocket,

stand somewhere for five seconds and then immediately take it out again.

Just because you're bored?

Exactly.

That's fascinating when you think about it.

It really is.

Our brains became uncomfortable with tiny moments of waiting.

Waiting for a bus.

Standing in line.

Waiting for a friend.

Sitting in a cafe.

Even waiting for an elevator.

The second nothing happens, our hand automatically reaches for the phone.

It's almost like muscle memory.

That's a great way to describe it.

Sometimes I open Instagram, close it,

open TikTok, close it, check messages, then open Instagram again.

Without even thinking?

Without even thinking.

And I think that's where today's conversation really begins.

Before we talk about reducing phone addiction,

we first have to notice how automatic it has become.

Because many people aren't choosing to use their phones.

Their habits are choosing for them.

Wow.

And honestly, I don't think people are lazy or weak.

Me neither.

I think modern phones are incredibly good at capturing our attention.

Which means if we want to change our relationship with them,

we first need to understand what's actually happening.

Exactly.

And the funny thing is,

most of us don't even realise how often we pick up our phones until we start paying attention.

Which can be a surprisingly uncomfortable discovery.

A very uncomfortable discovery.

But an important one.

You know what I think is the biggest trick phones play on us?

They make scrolling feel like resting.

Oh wow, that's exactly it.

Right?

Because after a long day,

nobody thinks, I'm going to exhaust my brain for two hours.

Yeah.

We think, I'm tired, I deserve a break.

So we lie down on the couch… …or on the bed…

…open TikTok… …open Instagram… …watch a few videos… …and suddenly it's midnight.

Exactly.

The strange part is that scrolling really does feel relaxing at first.

That's what makes it so powerful.

You're not solving problems.

You're not making decisions.

100

You're just consuming content.

101

And your brain loves that.

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But I've noticed something weird.

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What's that?

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After a long scrolling session, I rarely feel refreshed.

105

Same.

106

I feel tired.

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Mentally tired.

108

Like my brain ate too much junk food.

109

That's actually the perfect comparison.

110

Really?

111

Absolutely.

112

Doom scrolling is a lot like eating junk food when you're hungry.

113

While you're doing it, it feels great.

114

Fast, easy, satisfying.

115

But afterward… You don't feel nourished.

116

Exactly.

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That's how social media sometimes feels.

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You consume hundreds of videos.

119

Thousands of pieces of information.

120

Endless opinions.

121

Endless recommendations.

122

Endless news.

123

Endless drama.

124

But afterward, your brain feels strangely full and empty at the same time.

125

Wow, that's a weirdly accurate description.

126

Yeah.

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I had one of those nights recently.

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Uh-oh.

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I told myself I was going to relax for 15 minutes before bed.

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Famous last words.

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Very famous.

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Yeah.

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First I watched a cooking video.

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Reasonable.

135

Then a travel video.

136

Still reasonable.

137

Then a guy explaining why medieval castles had spiral staircases.

138

OK.

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Then a video about someone's morning routine… Of course.

140

Then a video about productivity… While procrastinating… While procrastinating.

141

Yeah.

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Two hours later, I put my phone down and honestly felt worse than when I started.

143

I think a lot of people know that feeling.

144

Because doom scrolling gives us what feels like rest… But not what actually restores us.

145

That's an important difference.

146

Real rest usually leaves you feeling calmer,

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more energized, more present, but doom scrolling often leaves people overstimulated.

148

Exactly.

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Too much information.

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Too much noise.

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Too many emotions.

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And our brains never get a chance to slow down.

153

I think that's why people often say things like,

154

like, I don't know why I'm so tired.

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Even though they've spent three hours absorbing content.

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Because consuming information still uses mental energy.

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And sometimes we're not actually resting.

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We're just distracting ourselves from being tired.

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Which sounds similar, but it's completely different.

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And once you notice that difference,

161

you start understanding why scrolling can feel good in the moment but leave you feeling exhausted afterward.

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You know what makes phone addiction so difficult?

163

The fact that our phones are getting really good at understanding us.

164

Oh, absolutely.

165

Sometimes I feel like social media knows what mood I'm in before I do.

166

That's honestly not far from the truth.

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It's kind of scary when you think about it.

168

Very scary.

169

You watch one video about stress… suddenly your entire feed becomes therapy advice.

170

Burnout tips.

171

Mental health quotes.

172

Productivity videos.

173

How to get your life together.

174

Yeah.

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The algorithm immediately decides you're having an existential crisis.

176

And somehow it's usually right.

177

That's the weird part.

178

I had something similar happen recently.

179

What happened?

180

I watched one video about organizing a desk.

181

OK.

182

Just one.

183

Sure.

184

The next day, my entire feed became cleaning videos,

185

storage boxes, desk setups, productivity hacks and people labelling everything in their homes.

186

Yeah.

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Apparently, the internet decided I was entering my organisation era.

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That's exactly how algorithms work.

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They pay attention to what keeps us watching.

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Not just what we like.

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That's an important difference.

192

Sometimes I don't even like the content.

193

Really?

194

Yeah, but if I stop and watch for a few extra seconds,

195

the algorithm thinks, perfect, give him more.

196

Which explains why people fall into strange content rabbit holes.

197

Exactly.

198

I also think social media creates a lot of productivity guilt.

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Oh my God, yes.

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You open your phone for five minutes.

201

immediately see somebody waking up at 5am.

202

Going to the gym.

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Reading books.

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Drinking green smoothies.

205

Building three businesses before breakfast.

206

Yeah.

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Meanwhile, I'm sitting on my couch eating cookies and wondering where my motivation went.

208

That's the problem.

209

Comparison?

210

Exactly.

211

The internet constantly shows us people who seem more productive,

212

more successful, more disciplined and more organised.

213

Even though we're usually seeing a tiny highlight from their day.

214

Not the full reality.

215

Right.

216

Nobody posts videos called, I spent two hours staring at the wall because I was tired.

217

Although that would be very honest content.

218

I'd probably watch it.

219

Me too.

220

I think another reason people stay attached to their phones is because phones remove boredom.

221

The second life becomes quiet, we open an app.

222

Waiting for a bus?

223

Phone.

224

Standing in line?

225

Phone.

226

Sitting alone for a few minutes?

227

Definitely phone.

228

It's almost like we're afraid of being disconnected.

229

I think many people are.

230

Because being disconnected means being alone with your thoughts.

231

Which can feel uncomfortable.

232

Especially after years of constant stimulation.

233

That's why phone addiction isn't really just about technology.

234

Exactly.

235

It's connected to boredom, stress,

236

comparison, loneliness, validation, and all the little emotions we try to escape from.

237

makes the problem much more human than most people realise.

238

And maybe that's why solving it isn't just about using your phone less.

239

It's also about understanding why you keep reaching for it in the first place.

240

OK, so we've talked about automatic habits,

241

doom-scrolling, algorithms and all the reasons phones are hard to put down.

242

Which brings us to the obvious question.

243

How do we actually use our phones less?

244

preferably without moving into a forest and communicating through smoke signals.

245

Yes, something slightly more realistic.

246

Because I think people sometimes make phone addiction harder than it needs to be.

247

What do you mean?

248

They try to change everything at once.

249

Ah.

250

Delete every app.

251

Start a digital detox.

252

Become a completely different person overnight.

253

Which usually lasts about three days.

254

If we're being optimistic.

255

Yeah.

256

I've learned that small changes work much better.

257

Same.

258

For example, one thing that helped me was moving my phone charger away from my bed.

259

That's a surprisingly powerful trick.

260

Before that, my phone basically slept next to me every night.

261

Like an emotional support device.

262

Exactly.

263

Yeah.

264

Then I'd tell myself, just one video before sleep.

265

Dangerous sentence.

266

Very dangerous.

267

And suddenly it's 1 a.m.

268

Or 2 a.m.

269

Or a time we don't want to discuss publicly.

270

Correct.

271

Putting the charger across the room creates a little friction.

272

That's the key word, friction.

273

Because now you have to physically get out of bed to grab your phone.

274

And sometimes laziness actually works in your favour.

275

One of the few times in life.

276

Yeah.

277

Another trick I tried was turning my screen to grayscale.

278

Oh, I've heard about that.

279

It makes your phone black and white instead of colourful.

280

Did it help?

281

Surprisingly, yes.

282

Really?

283

Social media suddenly looked much less exciting.

284

That makes sense.

285

Apps are designed to grab our attention with bright colours.

286

So when the colours disappear,

287

some of the attraction disappears too.

288

Exactly.

289

I also started leaving my phone in another room when I work.

290

That's a great habit.

291

Because I discovered something embarrassing.

292

What?

293

If my phone is on my desk, I will check it.

294

That's not embarrassing, that's human.

295

Maybe, but apparently I have the self-control of a squirrel.

296

Yeah.

297

If the phone is nearby,

298

my brain keeps thinking about it.

299

But if it's in another room?

300

I forget it exists for a while.

301

That's actually really helpful.

302

Another thing I've started doing is having phone-free meals.

303

I love that idea.

304

Just eating without scrolling.

305

Which sounds simple but feels surprisingly strange at first.

306

Very strange.

307

It's amazing how often people eat,

308

watch videos, answer messages and check notifications all at the same time.

309

Then they barely remember the meal.

310

Exactly.

311

I think that's the biggest lesson here.

312

What's that?

313

Most people don't need a dramatic digital detox.

314

They just need a few small habits that make mindless scrolling a little harder.

315

And make real life a little easier to notice.

316

Because the goal isn't to hate technology.

317

It's to stop letting technology automatically control every free moment we have.

318

You know, Daniel, after everything we've talked about today,

319

I think the real challenge isn't using our phones less.

320

I think the real challenge is learning how to be bored again.

321

Wow.

322

Does that sound strange?

323

Honestly, no. Because when was the last time you were truly bored?

324

That's a surprisingly difficult question.

325

Right?

326

These days, boredom barely has a chance to exist.

327

The second we feel even a tiny moment of emptiness.

328

We open an app.

329

Exactly.

330

Waiting for coffee?

331

Phone.

332

Standing in line?

333

Phone.

334

Sitting alone for three minutes?

335

Definitely phone.

336

It's almost automatic now.

337

And I think that's why silence feels uncomfortable for many people.

338

Because we're not used to it anymore.

339

Exactly.

340

I actually noticed this recently.

341

What happened?

342

I was waiting for a friend at a cafe.

343

OK.

344

My first instinct was to grab my phone. Of course.

345

But for some reason, I didn't. And?

346

For the first few minutes, it felt weird.

347

Weird how?

348

Restless.

349

Hmm.

350

Like my brain kept asking,

351

shouldn't we be doing something right now?

352

That's such a familiar feeling.

353

But then something interesting happened.

354

What?

355

I started paying attention to everything around me.

356

The people?

357

The people, the music, the conversations, the rain outside.

358

And honestly, it felt surprisingly peaceful.

359

I think that's something many people have forgotten.

360

What's that?

361

Quiet moments aren't empty.

362

Wow.

363

They're just different.

364

I love that.

365

Some of my best ideas arrive when I'm not looking at a screen.

366

Same.

367

During a walk.

368

In the shower.

369

Looking out a window.

370

Sitting on a bus.

371

Those moments used to be normal.

372

And now we've filled them with content.

373

Endless content.

374

Videos.

375

Posts.

376

Notifications.

377

News.

378

Recommendations.

379

Phổ biến

Phương Pháp Shadowing Là Gì?

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Luyện nói tiếng Anh bằng Shadowing qua video: How to End Your Phone Addiction | Slow English Conversation (B1) | The Cozy English

Phổ biến

Về Bài Học Này

Từ Vựng & Cụm Từ Chính

Mẹo Thực Hành

Phương Pháp Shadowing Là Gì?

Luyện nói tiếng Anh bằng Shadowing qua video: How to End Your Phone Addiction | Slow English Conversation (B1) | The Cozy English

Tải Ứng Dụng

Về Bài Học Này

Từ Vựng & Cụm Từ Chính

Mẹo Thực Hành

Phương Pháp Shadowing Là Gì?