跟读练习: This Is How I Reduced My Screen Time (I Made a Dopamine Menu) - 通过YouTube学习英语口语
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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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上下文与背景
在这段视频中，Valerie分享了她减少手机使用时间的经验。她意识到自己每天平均花费五小时在手机上，每周则达到35小时，这是一个相当惊人的数字。为了改善这个问题，她决定采取行动，记录下可以替代手机的活动。这个过程不仅是为了减少屏幕时间，还帮助她重拾记忆中那些曾经喜欢的爱好。这对许多人来说都是一个有趣的反思，尤其是当下科技如此发达，屏幕时间往往被忽视。
日常交流的五个常用短语
- “我在手机上花费太多时间。” - 直接表达对自己屏幕使用问题的认识。
- “我想找到其他替代活动。” - 说明减少手机使用的动机。
- “我会列出我喜欢的事情。” - 介绍一个具体的解决方案。
- “去户外走走，呼吸新鲜空气。” - 提议一种健康的替代方式。
- “去探索新的社区。” - 鼓励尝试新事物并体验不同的场所。
逐步跟读指南
为了更好地掌握此视频内容并提高英语表达能力，你可以采取以下的shadow speak（影子跟读）方法：
- 选择材料：观看视频，了解主题和情感，即如何减少屏幕时间和寻找生活乐趣。
- 逐句听写：暂停视频，逐句听写Valerie所说的内容，注意她的语音语调和发音。
- 重复练习：在每听完一段话之后，尝试模仿Valerie的发音。这是提高英语发音的有效方式。
- 重点短语重复：集中在上面提到的常用短语，反复练习，有助于记忆和理解。
- 加入情感：在你的跟读中加入情感，使语言更加生动，提升你的雅思口语练习能力。
通过这种shadow speak的方式，你不仅可以提高英语口语能力，同时也能够更深入地理解视频的内容，并在日常生活中运用新学到的短语。
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。