跟讀練習: ADHD Focus Skills That Actually Work| Things I learned in Therapy - 通過影片學習英語口語

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Attention regulation is a core issue for those of us with ADHD.

We often can't focus for as long as we need to on a task, we don't know how to take effective breaks,

and we are bombarded by distractions both from inside of our minds and from the external world.

In this video, I'll be sharing tips that I learned

when I was in therapy that help with focus and productivity for those of us with ADHD.

We'll be breaking down how to work with your actual attention span, how to take effective breaks, and what to do about the pesky distraction thoughts you get when you're trying to work.

Welcome back to Skills That Stuck, the five -part series where I break down everything I learned in therapy after I was diagnosed with ADHD.

If you're new here, hi I'm Anna, I have a master's degree in neuroscience and cognition, I have been clinically diagnosed with ADHD,

and I share science -backed strategies and down -to -earth tips from daily life to help all of us with busy, ambitious brains live better lives.

So let's dive in.

Just a quick disclaimer, I'm not a licensed therapist and this is not a replacement for your own therapy or professional health.

These are just the most valuable lessons that i took from

when i was in therapy so please use your discernment take what resonates leave what doesn't

and let me know in the comments what you think of

these tips first let's cover how to work with your actual

attention span most of us have heard of the pomodoro method the study method where you work for 25 minutes

and then take a five minute break repeat

that a few times before taking a longer break

but where did this whole 25 minute thing actually come from

and how come it doesn't work for a lot of us

with adhd 25 minutes is thought to be long enough for you to make meaningful progress on a task.

But in reality, it's really hard for most people to sustain their attention past 15 to 20 minutes.

And for those of us with ADHD, it may be closer to 10 minutes or even less.

Now just a caveat here, if you maintain really good self care, you can train your attention span to go a little bit longer every time.

But it's really important to start a little bit closer to your baseline in order for you to make realistic progress.

So let's figure out your actual average time for sustained focus.

The following five step exercise is one of the most helpful things I learned in therapy.

So step one is to choose a task that you have to do, preferably something boring or uninteresting or something you have a difficult time with.

Now before you begin the task, you're going to want to start a stopwatch on your phone.

Step two, start the task.

Step three, as soon as you notice that you're getting distracted or tired or you feel the urge to take a break, stop the stopwatch.

Now just note that the point here is not to try and do the task for as long as possible.

It's just to notice how long you can go before your

brain kind of gives up now note down the time on

the stopwatch step four is to repeat steps one to three a few more times

so do about like four rounds of this

and note down the time on the stopwatch every time you stop it to take a break or

because you got distracted now step five is to calculate the

mean average of all of those times to find your average

sustained focus time the first time i did this a few

years ago my average was only about seven minutes long My first round was 11 minutes, then 2 minutes, then 7 plus 7,

which divided by 4 became 6 .75 minutes, which is not very long.

Now, instead of trying to do a Pomodoro with 25 -minute sessions from the get -go, you can work a little bit closer to your average attention span and take more frequent, shorter breaks.

And I know recording these times and starting and stopping the stopwatch may seem like a lot of stuff going on, so it may be helpful to do this with a body double

when you try

and do it now let's remember my attention span was only about seven minutes the first time i did this

and i totally hear you

if you're screaming at me through the screen going anna that's

way too short to get anything done i'm not gonna get into any sort of flow

and i totally hear you on that

but the most important part of this exercise for me was actually just realizing

that i will get tired and distracted a lot more frequently than i thought

or hoped i still find this exercise super helpful to do

because for a while i did just set like 10 minute timers

and take more frequent breaks until i could work my way

up now i tend to set anywhere from between a 25 to a 45 minute timer

and i do get a little bit distracted during those focus blocks

but i'm a lot more compassionate with myself for that

and instead of using the pomodoro to get myself to focus for

that long stretch of time i actually use it to guide me to take regular structured breaks

which brings me on to the next topic how do you optimize your breaks

so we all know that we do need to be taking little breaks in between our tasks

and throughout the day to maintain a healthy balance of work and life and to be able to focus effectively anyway.

But how do we make sure that those breaks are effective and restorative?

Having just covered the Pomodoro method, we now know that we can take either shorter

or longer breaks depending on what kind of work you just did

or how long you were working for or how many rounds of focus work you've just been doing.

So short breaks, long breaks, different things.

Let's start by figuring out what you should do when you start any sort of break.

So first things first, we need to make sure that we don't get carried away when we start a break.

Just like you would set a Pomodoro style timer for your work, you're also going to want to set a timer

when you start a break so that it reminds you to come back afterwards.

I really like the app Focus Friend for this, the one that was designed by Hank Green.

I like to use that when I'm working on my own, but I often also use a structured co -working app called focus space

because the hosts of the focus sessions on there actually lead you through the breaks with active stretching

or mindfulness or they remind you to get up and get water

and they check in with you on your progress

and it's just really nice to have some interaction and accountability

so i'll leave the link in the description box below for you to try focus space and

if you decide to sign up with it then you can get a 20 discount for life using my link

so in addition to setting a timer

when you do start a break it's important to acknowledge

that you will need to spend some time refocusing when you come back to work.

I find it really, really helpful to build in a couple of refocus rituals or routines that I can rely on, but I'm going to break those down in a future video, so stay tuned for that.

Okay, what should you do during a short break?

Short breaks are usually around five minutes long, so make sure that you don't start any sort of break activities

that would take longer than that or get you sucked into something else entirely

when you need to be able to get back to work in five minutes time.

The best thing to do is to stand up and move away from your workspace and do something that's like mildly engaging, but not too engaging.

So here are some examples.

You could make a cup of tea or coffee.

You can drink a glass of water.

You could do a five minute body scan meditation.

I also like to move away from my desk to do this.

Or you could do five minutes of gentle stretching.

Basically, any easy task that's five minutes or less

and doesn't use too much brain power and won't get you carried away with

that other task and I'm begging you try not to check your phone.

Now what about longer breaks?

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What do we do with a longer break?

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Longer breaks are usually about 30 minutes long.

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You would usually take a longer break after several rounds of like focus sprints

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and then shorter break

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or after doing like an extended amount of work like maybe you got into hyper focus

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or flow and now you just need a much longer break to make up for all of that energy you just spent.

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During longer breaks you should still avoid trying to incorporate things

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that would be too engaging or get you too sucked in

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but you could incorporate activities like having a snack

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or a meal going for a short walk doing a mini workout i like to just put some music on

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and dance around for a bit or doing something restorative like a yoga nidra

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or non -sleep deep rest meditation

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or have a 20 minute power nap now just a few

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general tips for breaks as complex as it might be in this day

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and age because our devices are everywhere try not to check your phone

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and your notifications and social media when you take breaks.

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It might sound silly but actually try to schedule in your scroll time

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but when you do it it's what you wanted to do with that time.

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This way it's much more intentional and it doesn't disrupt your work day and you don't feel bad about it.

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Now again I find it super super important to step away from my workspace

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and away from my screens when I take a break.

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This helps me come back and actually feel more refreshed

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because the change of context helps me process the change of time

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and like actually experience my life

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and also just for my eye health to stop staring at a screen

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so close for a while automated routines

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and settings on your devices can actually be really helpful with this

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so my phone has a routine

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that i can put it in called focus mode where it blocks all distracting apps

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and it puts my phone on do not disturb so

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that i'm not even tempted to look at it the last

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topic we're going to cover in this video today is what to do with distractions you experience

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while you're working and how to delay distracting thoughts.

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If you have a boring or difficult task you are likely to get distracted.

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Thoughts of more interesting activities you could be doing or thoughts in general might just distract you from your work.

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These can often seem more interesting or engaging than what you have to do at the time.

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So how can you stay committed to focusing once you've decided to sit down and work on a task?

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Allow me to introduce you to the thought parking lot so

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when you sit down to work on a task grab something else

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that you can write on i like to use these mini pocket notebooks

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but you could also use like a small whiteboard

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or sometimes i just use my bullet journal

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if it's there anything you can have next to you

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that you can easily write on this will be your thought parking lot now you can start your focus timer

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and your task as per usual and as soon as you notice a distracting thought

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while you're working grab a pen

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and write it down in your thought parking lot just keep it to like one sentence do not act on it.

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Just write it down, leave it alone, and then continue with the task you were working on.

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This technique helps you let go of and move on from distracting thoughts until it's time to actually deal with them.

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Knowing that the thought is safely written down in the parking lot means

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that you don't have to worry about ruminating on it in your head so that you can remember it.

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You also don't have to act on it immediately.

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Now when it's time for you to take a longer break, you can have a look at what's on your thought parking lot.

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Go through the list that you've written down and assess your options

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if something takes less than five minutes

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and it's something you can do then just go get it done

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if it's something that's now irrelevant

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or it was just a thought you were having you can just cross it off

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and let it go and if it's something important

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that you can't do right now because of time or

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because of you know the situation you're in then schedule it into your calendar

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and block out time to do it

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or add it to your actual to -do list to deal with

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when you schedule time for that

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so to summarize what we went through in this video we

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talked about how to work with your actual attention span by finding the average

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when you're doing a really boring or unengaging task

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and then we talked about how to take effective breaks for both longer breaks

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and shorter breaks and then lastly we talked about dealing with distractions

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while you are working using the thought parking lot method thank you

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so much for spending time with me today

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and i will be doing some more videos on focus productivity

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and time management soon also i'll be making a video on those refocus routines

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that I really like to use so stay tuned for that.

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If you have any questions on this topic

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or anything else you want me to cover please write it down in the comments.

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I do read through all of the comments and as always stay curious, stay connected and turn your potential into action.

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Bye!

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本課的詞彙與口語要點

這段影片共有 177 個句子、2428 個單詞可供跟讀。講話部分時長為 10:43。說話人語速較快，每分鐘約 227 個詞，會出現較多連讀和弱讀。 86% 的單詞屬於英語最常用的 3,000 詞，其餘的詞建議在練習前先學一下。

影片中的重點詞彙

影片中 15 個值得學習的單詞，附發音和釋義：

單詞	發音	釋義
distract 動詞	/dɪˈstɹækt/	分心
spin 動詞	/spɪn/	轉動 /轉動, 自轉 /自轉
timer 名詞	/ˈtaɪmɚ/	定時器 /定時器, 計時器 /計時器
helpful 形容詞	/ˈhɛlp.fl̩/	有幫助 /有幫助
routine 名詞	/ɹuˈtin/	常規 /常規, 慣例 /慣例
topic 名詞	/ˈtɑpɪk/	主題 /主題, 話題 /話題
stretch 動詞	/stɹɛt͡ʃ/	伸展, 拉
bore 動詞	/boɹ/	煩擾 /煩擾
sustain 動詞	/səˈsteɪn/	維持
suck 動詞	/sʌk/	吸吮, 咂
remind 動詞	/ɹəˈmaɪnd/	提醒
frequent 形容詞	/ˈfɹiː.kwənt/	頻繁 /頻繁
tune 名詞	/tjuːn/	曲調 /曲調, 曲子
productivity 名詞	/ˌpɹɒdʌkˈtɪvəti/	生產力 /生產力, 效率
meditation 名詞	/mɛdɪˈteɪʃn̩/	沉思

影片中出現的短語動詞

單詞	釋義
break down 動詞	壞了 /壞了, 出故障
come back 動詞	回來 /回來, 返回
figure out 動詞	弄清楚
get up 動詞	起床
give up 動詞	投案, 自首
go through 動詞	通過 /通過
sit down 動詞	坐下, 坐
stand up 動詞	站起來 /站起來, 起來 /起來

影片中的語法

說話人最常用的結構，並附上影片中的原話：

結構	影片中的用法
被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的	are bombarded · was diagnosed · have been clinically diagnosed
現在完成時 have/has + 過去分詞 — 過去發生但與現在仍有關聯的事	have been · have heard · you've decided
定語從句 who / which + 從句 — 補充說明人或事物	minutes, which is · one that was

需要注意的發音

說話人用了 40 次縮略和弱讀形式，例如 you're, I'm, don't。請按聽到的簡短形式來說。

“sh” 和 “zh” 音: distraction /dɪsˈtɹæk.ʃən/, meditation /mɛdɪˈteɪʃn̩/, regulation /ˌɹɛɡjʊˈleɪʃən/, interaction /ˌɪn.təˈɹæk.ʃən/, ambitious /æmˈbɪʃ.əs/
長單詞——注意重音位置: productivity /ˌpɹɒdʌkˈtɪvəti/, incorporate /ɪŋˈkɔɹ.pɚ.eɪt/, regulation /ˌɹɛɡjʊˈleɪʃən/, interaction /ˌɪn.təˈɹæk.ʃən/, irrelevant /ɪˈɹɛləvənt/

如何用這段影片練習

先完整聽一遍影片，不要開口，記下不認識的單詞。
先用 0.75 倍速逐句跟讀，熟練之後再回到正常速度。
錄下自己的聲音並與原聲對比，特別注意 distract, spin, timer 這類單詞。

什麼是跟讀法？

跟讀法 (Shadowing) 是一種有科學依據的語言學習技巧，最初開發用於專業口譯員的培訓，並由多語言者Alexander Arguelles博士普及。這個方法簡單而強大：您在聽英語母語原聲的同時立即大聲重複——就像是一個延遲1-2秒緊跟說話者的影子。與被動聽力或語法練習不同，跟讀法強迫您的大腦和口腔肌肉同時處理並模模擬實的講話模式。研究表明它能顯著提高發音準確性，語調，節奏，連讀，聽力理解和口語流利度——使其成為雅思口語備考和真實英語交流最有效的方法之一。

影子跟讀法: 閱讀完整分步指南 →

跟讀練習: ADHD Focus Skills That Actually Work| Things I learned in Therapy - 通過影片學習英語口語

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