Separate listening for the main idea from listening for details, then use the transcript to check your understanding.
Listen first for the main idea
Hide the transcript and listen to a short passage. Ask who is speaking, what the situation is and what the main message is. Do not stop at every unfamiliar word; first build a context for the details.
Bussen er forsinket på grunn av snø.
Main message: the bus is delayed because of snow.
Listen again for details
On the next practice listen, focus on a time, reason or place. Write what you heard before revealing the transcript. If you hear two numbers, check whether one corrects the other or refers to a different event.
Møtet begynner klokka ti, ikke klokka ni.
The negative phrase corrects the time from nine to ten.
Check and listen again
Reveal the transcript and locate the difficult part. Listen at a manageable speed, then return to normal speed. Review the whole phrase and distinguish an unknown word from a known word you did not recognise by sound.
Vi må utsette møtet til fredag.
Utsette means postpone; learn it in the phrase.
Try it yourself
Listen to a site passage, write the main idea and two details, then compare with the transcript. Replaying is a practice tool; do not assume the test lets you replay audio freely.