Let me share my method with you. If you spend more time online, look for websites with good reputation for learning English. The representative forum on the Internet is Pute.com, which is rich in listening resources, and some materials on Hujiang and Want Want are also very good. Just pick a website from the middle and stick to it. But don't listen to it all.

Focus on intensive listening

It is better to listen to 100 once than to listen to 100 once.

Look at the original

If the foundation is weak, listen to the slow VOA twice a day (probably a little more difficult than listening in Band 4), then read the original text 10 times each time to find out the meaning of each word, and then listen to 10 times or more after reading it.

Constant speed listening

After slow, you can listen to constant speed, or give priority to intensive listening, supplemented by extensive listening.

Watch a talk show

If the constant speed is not enough, you can go to talkshow, such as Saturday night, Youku or Tudou.

Stick to it for three months

It will be very effective to persist in this way. I have persisted for three months, and I don't need to read subtitles most of the time to watch the perfect drama.