跟读练习: How to Break a Social Media Addiction - 通过视频学习英语口语

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So the one thing that I do want to insist is

所以有一点我必须坚持的是

that you have time if it's a walk or

if you're in a conversation with someone where that's the time

where you really make a point of not using the phone and even leaving it at home if you can.

That's sort of the main distraction that we all face.

But the other thing

that you want to build at the same time is you want to build powers of of focus and meditation.

How do you avoid the distractions that this generation has to face, particularly social media?

And whenever it comes to changing a habit or changing a pattern of behavior, you want to aim for real change.

You don't want to do anything drastic.

So if you can go completely cold turkey, if you say all right i'm just going to completely cut

off social media it'll be very difficult for you particularly

if you spend several hours a day on it so you have to aim a little bit small

and take kind of realistic steps so what i would do it's almost like a math equation

i would say

if i spend um two hours a day on it i'm going to begin the following day

and i'm going to cut that down by like a half hour

and i'm going to figure out

which platform i'm going to use less you know it's okay to waste time i've said

that before but the kind of the ones

that don't make you feel very good

that you really feel like you're wasting your time

and i would cut those out first

and i would slowly slowly go at it and then

so you you've reduced it half an hour then you slowly get it down to an hour

and then when you get it down to something reasonable

and you feel comfortable and what I mean feeling comfortable you don't feel

that that itch

that habit kind of grab it you don't feel like you're

depriving yourself you reach a point where it feels kind of good

and you feel a little bit liberated

and then I would take a day I would schedule like

a day a week where I would go cold turkey where I would not have it with me at all

and one thing

that I really really makes me upset even pissed off is

I take a bike ride up into these hills nearby no

cars are allowed i hardly see any people it's really wonderful

then i'll come upon somebody who's coming down the same road where there's just total silence it's

so beautiful and they're like yammering on their phone

or they're like this and i want to slap them across the face

and say just put that damn thing away for for a few seconds

so the one thing that i do want to insist is

that you have time if it's a walk

or with you're in a conversation with someone where that's the

time where you really make a point of not using the phone and even leaving it at home if you can, okay?

And so that's sort of the main distraction that we all face.

But the other thing that you wanna build at the same time is you wanna build powers of focus and meditation.

Obviously, on many, many occasions here, I've advocated meditating as a really helpful thing to help you overcome distractions and help you focus.

but there are other things you can do so like

when you're listening to music this is something i'm writing about in the chapter right now in my sublime book

when you're listening to music sometimes make it a form of

meditation where you absorb yourself completely in the sounds for half an hour you actually live listen deeply

and you don't let your thoughts constantly distract you

or you're reading a book you allow yourself to get

so deeply involved

that you kind lose yourself in those moments the opposite of the distractions are feelings of flow

when you're just absolutely in the moment and it feels wonderful

and you're just flowing with time you're flowing with the music you're flowing with the book

that you're reading so here to sum it up i would say

as a math equation slowly reduce it 15 minutes by till

you get down to an hour something kind of comfortable then try cold turkey do not use it

when you're on a walk or doing exercise or in a conversation

and maybe one day a week carve out a day where you don't use it at all

and if you make it two days a week great

and then find other forms where you can go deeply deep

focus meditation listening to music reading a book where you're completely absorbed in something i think those are realistic

and practical exercises that could really help you Thank you.

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本课的词汇与口语要点

这段视频共有 67 个句子、831 个单词可供跟读。讲话部分时长为 4:37。说话人语速较快，每分钟约 180 个词，会出现较多连读和弱读。 87% 的单词属于英语最常用的 3,000 词，词汇容易理解。

视频中的重点词汇

视频中 15 个值得学习的单词，附发音和释义：

单词	发音	释义
meditation 名词	/mɛdɪˈteɪʃn̩/	沉思
deeply 副词	/ˈdi(ː)pli/	深, 深深
habit 名词	/ˈhæb.ɪt/	習慣 /习惯
realistic 形容词	/ˌɹɪəˈlɪs.tɪk/	現實 /现实, 栩栩如生
mathematics 名词	/mæθ(.ə)ˈmæt.ɪks/	數學 /数学, 算學 /算学
insist 动词	/ɪnˈsɪst/	堅持 /坚持
equation 名词	/ɪˈkweɪ.ʒən/	方程式, 方程
absorb 动词	/æbˈsɔɹb/	吸收
practical 形容词	/ˈpɹæk.tɪ.kəl/	使用的, 實用 /实用
silence 名词	/ˈsaɪ̯ləns/	沉默
helpful 形容词	/ˈhɛlp.fl̩/	有幫助 /有帮助
occasion 名词	/əˈkeɪ̯ʒən/	場合 /场合, 機會 /机会
overcome 动词	/ˌəʊ.vəˈkʌm/	征服, 克服
slap 名词	/slæp/	拍擊 /拍击, 耳光
distract 动词	/dɪˈstɹækt/	分心

视频中出现的短语动词

单词	释义
come down 动词	下來 /下来, 降
figure out 动词	弄清楚

需要注意的发音

说话人用了 35 次缩略和弱读形式，例如 you're, don't, I'm。请按听到的简短形式来说。

“sh” 和 “zh” 音: distraction /dɪsˈtɹæk.ʃən/, meditation /mɛdɪˈteɪʃn̩/, equation /ɪˈkweɪ.ʒən/, occasion /əˈkeɪ̯ʒən/

如何用这段视频练习

先完整听一遍视频，不要开口，记下不认识的单词。
先用 0.75 倍速逐句跟读，熟练之后再回到正常速度。
录下自己的声音并与原声对比，特别注意 meditation, deeply, habit 这类单词。

什么是跟读法？

跟读法 (Shadowing) 是一种有科学依据的语言学习技巧，最初开发用于专业口译员的培训，并由多语言者Alexander Arguelles博士普及。这个方法简单而强大：您在听英语母语原声的同时立即大声重复——就像是一个延迟1-2秒紧跟说话者的影子。与被动听力或语法练习不同，跟读法强迫您的大脑和口腔肌肉同时处理并模仿真实的讲话模式。研究表明它能显着提高发音准确性，语调，节奏，连读，听力理解和口语流利度——使其成为雅思口语备考和真实英语交流最有效的方法之一。

影子跟读法: 阅读完整分步指南 →

跟读练习: How to Break a Social Media Addiction - 通过视频学习英语口语

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