쉐도잉 연습: Reward Yourself to Build Good Habits | Easy English Conversation for Beginners - YouTube로 영어 말하기 배우기
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Hi everyone!
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Welcome back to Everyday English Talk,
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the podcast where we practice simple, everyday English.
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I'm Anna.
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And I'm Ben.
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Thank you for joining us today.
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Wherever you're listening, at home,
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on the bus, or out for a walk,
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we're really happy you're here.
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Today we're asking a very interesting question.
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Why does one small piece of chocolate make exercise feel easier
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most people think building good habits only comes from hard work
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and discipline
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but today we explore why tiny rewards actually help your new habits stick building routines can be difficult
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and boring at first we'll show you how a simple reward
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makes hard tasks much more enjoyable make sure to stay until the end to learn the secret science behind this
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And don't forget, you can download our free PDF transcript and practice exercises in the description below.
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Alright, let's get started.
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So, Anna, in the introduction,
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we talked about small rewards,
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but I know some people think rewards are a bad idea.
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What do you think?
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Yes, I'm usually one of those people.
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Let me explain why.
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Please do.
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Let's say I go for a run because I want to be healthy.
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If I eat a piece of chocolate after my run,
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I feel like I cancel the healthy effect.
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I understand what you mean.
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You think the reward is a distraction.
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You think it ruins all your hard work.
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Exactly.
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I think a good habit should just be about discipline.
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You should do it because it's good for you.
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No chocolate or treats needed.
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That sounds very strong.
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But let's look at real life.
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Why is it so hard for people to build a new habit?
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Because new habits are usually not fun.
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They feel like hard work.
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Waking up early is hard.
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Studying English grammar is hard.
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Cleaning the house is hard.
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Right.
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In the beginning, new habits feel painful.
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You want the long-term goal,
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like speaking fluent English or being very healthy.
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But the long-term goal is very far away.
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That's true.
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Speaking fluent English takes months or even years of practice.
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And humans naturally love instant pleasure.
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We want to feel good right now.
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If a task is hard and the goal is far away, we feel tired.
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We want to stop.
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I see.
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That's why many people quit their new routines too early.
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It feels too difficult, and they don't see fast results.
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Exactly.
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And if you only use strict discipline every single day,
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there's a big danger.
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What danger?
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You might burn out.
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You get too tired.
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Your brain feels stressed.
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And you completely stop trying.
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Oh, I know that feeling.
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I always feel guilty when I treat myself.
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I think, Anna, you should be stronger.
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You shouldn't need a reward to do basic things.
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Many people feel that way.
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We're taught that hard work must be painful.
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But our brains don't work like that.
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They don't?
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No. If something is always painful,
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our brain says, Stop doing this right now.
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That's why I always quit going to the gym after two weeks.
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It hurts.
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I'm tired.
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And I see no changes in my body.
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Right.
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Your brain sees no reason to continue.
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But what if?
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You buy a special coffee only on the days you go to the gym.
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Ooh.
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Then my brain says, OK,
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the gym is hard, but we get that delicious coffee afterward.
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Exactly.
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It's about balancing the hard work with a little bit of joy.
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That makes sense.
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And the reward must match the habit, right?
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If my goal is to save money,
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my reward for saving $10 cannot be buying a $50 shirt.
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That's a great point.
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The reward must be small.
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Just a small treat to keep you moving forward.
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Like a micro reward, something tiny,
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like a five-minute podcast, or a cup of your favorite tea.
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Perfect examples.
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And here's a useful trick.
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You can use the if, then structure.
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If I finish studying for 20 minutes,
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then I listen to one song I love.
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Oh, I like that.
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If, then makes the rule very clear.
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There's no excuse not to follow it.
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Exactly.
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It removes the decision.
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Your brain knows exactly what to expect.
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It's time to learn some phrases from our chat today.
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Let's look at five useful expressions.
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First, treat yourself.
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It means to do something nice for yourself because you deserve it.
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Example, you worked very hard today.
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You should treat yourself to a nice dinner.
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Second, burnout.
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It means to become extremely tired from working too much.
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Example, if you work every weekend without resting,
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you will quickly burn out.
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Third, long-term goal.
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It means a plan or target you want to reach in the future, not right now.
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Example.
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Buying a house is my biggest long-term goal.
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Fourth.
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Micro reward.
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It means a very small, simple reward.
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Example.
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A cup of tea after studying is a perfect micro reward.
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Fifth.
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If.
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Then.
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A simple rule to link a task with a reward.
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Example.
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If I clean the kitchen,
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then I watch one funny video.
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Now we want to hear from you.
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Do small rewards help you stay motivated or do they distract you from your goals?
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Tell us what you think and share your answer with us in the comments.
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Now that we understand why strict discipline isn't always enough,
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Let's talk about the science behind habits.
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Science?
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That sounds a bit complicated.
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Is it difficult to understand?
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Not at all.
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It's actually very simple.
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It's all about a special chemical in our brain called dopamine.
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Dopamine.
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I've heard that word before.
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What exactly does it do?
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Think of dopamine as a happy messenger in your brain.
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When you do something enjoyable, your brain releases dopamine.
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It makes you feel good.
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Okay.
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So when I eat a delicious piece of chocolate,
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my brain gets dopamine and I feel very happy.
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Exactly.
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But dopamine does something else too.
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It's not just about feeling happy.
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It's also about motivation and memory.
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How does that work?
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When your brain feels that happy dopamine rush,
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it says, Wow, that was great.
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We should do that action again.
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So the brain remembers the action that caused the good feeling.
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Right.
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This creates something called the reward loop.
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It has four simple steps.
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What are the four steps?
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Step 1.
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You have a task.
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Let's use cleaning the house as an example.
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Okay.
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Step 1 is the task, cleaning the house.
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What's step 2?
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Step 2 is doing the hard task,
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but adding a small reward at the very end.
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After you clean the living room,
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you watch one funny video on your phone.
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That sounds nice.
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Step 3 must be the brain's reaction.
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Yes.
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Step 3 is the good feeling.
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Your brain releases dopamine because you watched the funny video,
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you feel happy and relaxed.
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And step 4?
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Step 4 is repeating the habit.
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The next time your house is dirty,
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your brain remembers the funny video it makes cleaning feel less
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terrible you actually want to finish the task to get the reward
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that makes sense the brain connects the difficult task with the positive feeling yes the brain learns
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that hard work leads to a good outcome let's think of another example how about learning English perfect Step 1.
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The task.
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Practicing vocabulary for 20 minutes.
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Step 2.
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The reward.
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Listening to your favorite song right after you finish.
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Step 3.
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The good feeling.
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The music makes you feel relaxed.
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Your brain loves it.
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And Step 4.
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Repeating it tomorrow.
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Practicing vocabulary will feel a little easier because I look forward to the music, Exactly.
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And the reward doesn't have to be expensive or unhealthy.
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A hot shower after a run,
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playing with your pet after homework.
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These are all perfect rewards.
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But what if we don't use the reward loop?
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What if we just force ourselves to study with no music,
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no coffee, and no fun?
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If there's no reward, the brain only feels the pain and the stress.
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It tries to protect you from things that don't feel good.
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And the brain will help you make excuses.
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You'll say, I'm too tired today, or I'll study tomorrow.
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Exactly.
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So by using the reward loop,
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we're actually working with our brain, not against it.
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Let's review these useful expressions together.
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First, make sense.
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It means to be logical or easy to understand.
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Example.
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Your explanation is very clear.
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It makes perfect sense to me.
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Second, look forward to.
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It means to feel excited about something that is going to happen.
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Example.
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I always look forward to the weekend so I can rest.
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Third, work with.
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It means to cooperate with someone or something instead of fighting it.
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Example.
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We should work with our team to finish the project faster.
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Fourth, make excuses.
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It means to give false reasons why you cannot do something.
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Example, he didn't want to clean his room,
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so he started to make excuses.
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Fifth, over time.
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It means gradually, as time passes.
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Example, if you practice every day,
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your English will improve over time.
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What do you usually do to feel good after a long and difficult task?
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Share your answer and your favorite reward with us in the comments.
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We've talked a lot about dopamine and the reward loop today.
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Yes, and it really changes how I think about my daily routines.
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I used to be so hard on myself.
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If I couldn't finish a simple task using pure discipline,
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I felt like a failure.
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Many people feel that way.
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We often hear the phrase, no pain, no gain.
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Society tells us that if something is easy or enjoyable, it's not working.
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Exactly.
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I thought I had to suffer to see results.
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When I studied in college,
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I forced myself to sit in a quiet room.
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No music, no snacks, no breaks.
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And how long did that studying habit last?
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Usually about three days.
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Then I'd get extremely tired,
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close the book, and watch television for five hours instead.
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That's the perfect example of zero rewards.
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When the brain gets no positive feelings,
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it searches for a huge distraction.
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I sometimes still fall off the wagon.
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I start a new habit with so much energy,
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and then after one week, I just stop completely.
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Oh, I know that feeling very well.
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I fell off the wagon with my morning running habit so many times.
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So what do you do when that happens?
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I remind myself.
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Baby steps.
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You don't have to be perfect.
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Just do one small thing.
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Even just five minutes.
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Baby steps.
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I love that.
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Don't try to run a marathon on day one.
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Just put on your shoes and walk to the door.
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Exactly.
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And the most important thing, keep at it.
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Don't quit just because you missed one day.
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One bad day doesn't erase all your progress.
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Just keep at it and start again tomorrow.
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And using a small reward makes it much easier to start again after you've stopped.
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I see.
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The small reward is just like training wheels on a bicycle.
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It helps you keep your balance until you know how to ride all by yourself.
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That's a wonderful way to describe it.
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Once the habit is strong,
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you can take the training wheels off.
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The positive behavior itself feels rewarding.
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This gives me a lot of hope.
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I'm going to try this tomorrow morning.
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I want to build a habit of reading 10 pages of a book every day.
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That's a great goal.
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What will your small reward be?
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After I finish reading my 10 pages,
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I'll allow myself to drink a special cup of hot chocolate while looking out the window.
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That sounds very peaceful.
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I'm sure your brain will release plenty of dopamine for that.
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So Ben, today we answered the big question.
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We know why small rewards work,
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and we understand the science behind it.
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Yes, we discovered the dopamine secret.
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But I still have a question.
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How do we actually build a good reward system?
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What if my reward is too big or what if I take the reward before I finish the task?
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Those are very common problems and that's exactly what we'll talk about in our next episode.
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We'll show you step by step how to set up the perfect reward system so you never fail.
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let's look at five expressions from our conversation first be hard
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on yourself it means to criticize yourself too much example you're doing your best
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so please don't be hard on yourself second no pain no gain a common saying
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that means you must work hard to succeed example my legs hurt after the gym
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but no pain no gain third fall off the wagon it
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means to stop a good habit after trying for a while
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example I fell off the wagon with my diet last month
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but I started again this week fourth baby steps it means
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doing small easy actions at first example don't try to study for three hours on day one.
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Just take baby steps.
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Fifth, keep at it.
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It means to continue trying and not give up.
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Example.
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Learning English is hard sometimes,
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but keep at it and you'll improve.
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Now we want you to practice with us.
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Please complete this sentence.
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After I finish, I like to reward myself with.
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Share your sentence with us in the comments.
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Thank you for listening to Everyday English Talk today.
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We hope you enjoyed learning about habits and dopamine.
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Remember, learning English is also a habit.
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Don't forget to reward yourself for listening to this entire episode.
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You can download the free PDF transcript and vocabulary exercises in the description below to practice your reading and writing.
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Keep practicing.
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Be kind to yourself.
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and we'll see you in the next episode.
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Goodbye, everyone.
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Bye.
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