Shadowing Practice: 10 Healthy Habits to CHANGE YOUR LIFE💌 (this will motivate you) - Learn English Speaking with Video
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One of my favorite quotes that I like to reflect on is, nothing changes if nothing changes.
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And let me tell you what that means.
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If you want something about your life to change, but you're not willing to change your daily routines and habits, then how are you going to get to that goal?
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If you're constantly complaining that you're feeling tired all the time, but you don't change your sleep schedule, you don't change your morning, your night routine, of course you're not going to feel any better.
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It is so important to have a good daily routine
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and implement habits that are going to change your life for the better.
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I'm not saying you necessarily have to do every single one that I talk about in this video, two and eventually maybe one day you'll reach all 10 but it will slowly but surely change your life.
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Make sure to subscribe and I'll have all my socials linked in the bio.
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Let's get into this list.
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Number one is getting sunlight in the morning.
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This is an underrated tool in making your life the best you can make it okay.
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It doesn't matter if it's cloudy outside even
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if it's cloudy you're still getting more sunshine than you would just sitting in your room all day.
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Stick your head out the window, sit in the backyard, the front yard, go for a walk.
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For some reason I've always felt shy to go out on a Hey, don't feel shy.
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Getting sunlight in the morning stops the production of melatonin in your body.
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So this is gonna make it way easier for you to fall asleep at night.
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Cause now your body knows like, okay, it's morning time.
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It's time to get up.
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Let's get ready for the day.
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And this is such a minimal effort habit to get into.
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Open all of the blinds, literally just stand outside for five minutes.
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Like I don't even need to leave my property.
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You know what I mean?
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I will do this.
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I will open up my apartment door, stand out there with like my coffee, my matcha.
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And I don't care if my neighbors judge me because I'm getting my sunshine.
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going in my brain, okay?
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The whole point of implementing our healthy habits is that we're gonna kind of cheat science to make ourselves feel better, okay?
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If we're not meeting our basic necessities, then of course we're gonna be feeling sad and tired, etc. So let's get our baseline and our foundation feeling right and then we can kind of move on from there.
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Number two is to follow the two -minute rule.
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This applies the most when we're talking about cleaning or tidying up your space.
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If you're avoiding doing something but it only takes less than two minutes, then just do it.
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For example, if when you get home and you take off your jacket
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and you usually just like throw it on a chair, we're not doing that anymore, okay?
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It takes less than two minutes to go hang it up on the coat rack, so do it.
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Your future self is gonna thank you, and that's something else that we need to think about.
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We need to look out for our future selves and make sure that in the morning we're feeling good, seeing that our space is nice and clean, knowing that we got our work done for the day, all those kinds of things.
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I feel like sometimes with this rule, I will have the mindset of like, if it takes less than two minutes, just do it.
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like 30 minutes because i'm like oh this takes less than two minutes
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and this takes less than two minutes
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which honestly it's not the worst habit to have it's definitely helpful
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but if you're not in the mood to overextend it don't do it choose one
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or two things that you know you can put away really quickly
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and having the clearer space is going to really clear your
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mind having less clutter is going to help you focus a
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lot better think a lot clearer did something productive like tidying up your space
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and it's kind of like something you can check off of your to -do list
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which i feel like that just brings so much dopamine and happy chemicals to the brain accomplish something.
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Having little accomplishments through the day is going to really build up your confidence, build up your trust in yourself, because you should be proving to yourself that you can do things.
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Whether it seems easy or not, you still did it and you should still be proud of yourself.
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Number three is to spend at least 30 minutes a day on a hobby.
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I talk about hobbies all the time and if you need ideas for hobbies, I have a lot of videos that you can watch.
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But if we think about how much time we spend on our phones throughout the day, even if we're just taking like a five -minute break from work or from school, those little five -minute breaks add up where we're just
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own and it can be replaced by a 30 minute break by doing a hobby.
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I feel like anything arts and crafts is a lot of fun to do for your hobby.
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I've been doing a lot of embroidering.
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I love word search.
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Sometimes I play Animal Crossing, which technically is still a screen, but it is not the same as scrolling and I have a goal and I have ambition in the game.
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If you want to do something more physical and squeeze in a workout, boxing class, yoga class, anything like that, absolutely make the time for it.
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Some days are going to be busier than others and you can't necessarily fit
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decompress that doesn't revolve around scrolling on TikTok or Instagram is
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so beneficial to the mind and to the body because you're really allowing yourself to relax.
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And I feel like for me at least, I get really stuck in like productivity mode
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and my brain is just always on and thinking about what can I do next?
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How can I improve my next video, my next audition tape?
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But really so much of the growth that we go through as humans is
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when we're doing things that we enjoy and we learn about ourselves, we learn about a new craft.
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You are very deserving of a break so let yourself have something that you like.
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Number four is to take 10 minutes to tidy up your space every day.
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A lot of people call this like the night shift where
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you kind of close up shop for the night in the apartment or your bedroom.
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This means putting away dishes, putting stuff back where they belong.
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That way you can wake up in the morning and you have a clean space and it's like, okay, I'm ready to start the day.
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Everything's like on a fresh new page.
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You can do this in the morning as well, whatever fits for your schedule and whatever makes you feel best.
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When I do this at night, better when I do this.
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And sometimes you're not going to complete all of the tidying
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and then it's going to feel like you're just doing a really big cleanup, which isn't always the vibe.
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So set a 10 minute timer.
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If you want to go crazy, do 15 minutes and just tidy up as much as you can within those 10 to 15 minutes.
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Honestly, you can get a lot more done than you think you would.
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I've done this multiple times and I'm always like, dang, I didn't realize it wouldn't take so long to clean up my room.
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And honestly, every single time I really don't even want to do it.
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Like I'm not always without fail feel better afterwards.
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So don't think I'm some kind of like productivity monster, clean girl, that girl that just has my life together because
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that is not the case and I'm very much taking all of my advice.
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But if you're also lazy like me, just know that it is possible to push through the laziness and there is a very rewarding feeling on the other side.
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Number five is to go on a walk every single day.
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I am not saying that you have to get 10 ,000 steps in a day
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because honestly that's a lot and it's kind of crazy.
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If you have a walking pad, this is
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make the effort to go on a 10 20 minute walk
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every day doing it in the morning is a great way
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to start the day i get in a bad habit of getting straight into work
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when i'm up but it's definitely a good like afternoon break it is
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so important to get the blood flowing in our bodies even
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if we don't work out there are just
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so many benefits to going on a walk
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and you don't have to go on a walk in a
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way that's like i'm getting a workout in you can run
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errands go to the grocery store go to a cafe
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because i understand not all of us have time to just dilly dally on a walk for half an hour although
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you're taking in your surroundings, you're being in nature.
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If you are having a really busy day, maybe instead of grabbing dinner by car, you go ahead and walk.
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That way you're kind of killing two birds with one stone.
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Number six is to buy a cute water bottle to motivate you to drink water.
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I have been awful at maintaining my water intake.
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It is not something I'm proud of.
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In fact, I actually think it's quite embarrassing and I don't think you should be proud of it.
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We are very lucky to have access to clean water.
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This is one of our basic necessities as humans.
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Do not neglect it.
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If family complaining about like, I feel so tired.
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Oh my God, my head hurts, blah, blah, blah.
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Obviously there's a lot of factors to that.
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But if we look at it objectively and it's like, are we meeting all of our necessities?
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Am I drinking enough water?
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Am I eating enough food?
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If the answer is no to one of those, especially the water, then we got to backtrack and just like make sure we're getting our foundations in.
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When I don't have my water bottle on hand, it is way harder for me to drink
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just have a huge water bottle with a big chunk of
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ice in there something about an ice cold water is
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so absolutely satisfying to me and it makes me want to drink the water
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and if you want to start like a water bottle collection do
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that you know have a water bottle for each season anything you can to motivate yourself to drink water
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because hydration is incredibly important good for your skin good for
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your mind your mental health your physical health again a basic foundational
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calling myself out with this one i'm not good at it
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but that's why i put it on this list
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because i know a lot of us aren't good at it
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if you're not getting enough sleep you're not gonna feel good during the day
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and your body relies on routine so just figure out a time
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that makes the most sense for you it can be 8
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p .m it could be 12 a .m depends on your work
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or school schedule
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but make sure whatever time you're choosing you at least get
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eight hours of sleep i'm talking about good quality sleep you sleep throughout the night
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so make sure that your night routine is pretty solid and Absolutely not.
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Read a book before bed.
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Do any of your hobbies.
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Something very like low energy so you're not hyping yourself up before you go to sleep.
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Having a consistent time is so helpful because it's going to help your body know once it's time to settle down.
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Number eight is no phone at meals.
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I know for a lot of us it's a pretty bad habit to be scrolling while we're eating dinner, breakfast, etc. Just put the phone in another room.
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Eat in silence.
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Eat with music in the background.
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I don't care.
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Don't do the phone thing.
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It is so distracting and you're not focused on what you're because your brain's like, what the heck?
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Did I even eat?
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I don't remember.
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Because you're so distracted by all this extra stimuli.
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Take time, slow it down.
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I know it's gonna feel weird, but slowly you're gonna get used to it and we don't need to be overstimulated all the time.
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I promise you it's not helping to be watching TikTok while you're eating.
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It feels good in the moment, I know, but you don't need it.
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On a similar note, number nine is to charge your phone away from your bed at night.
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It is very easy to go and scroll in the morning once you wake up, but if you put your phone in another room, much harder to go and scroll
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and hopefully it'll just motivate you to get some of your
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morning routine out of the way before you start checking texts and emails.
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I've been putting my phone like on my desk where it's not
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so far out of my reach because I do want to make sure I'm not missing any super important emails.
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I'll like scroll through the notifications and if nothing looks important then I won't open any of them.
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Even if I have texts from friends I know it's probably nothing work related
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so I'll pretty much ignore it and then get straight into my morning routine.
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I know I can do better than that
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and I know you can too but that's kind of the way that I'm just personally it.
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And last but not least is to plan your day the night before.
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This will prevent you from procrastinating and not knowing what to do during the day
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because we all have things we need to accomplish, okay?
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I know I have things to do but
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if I don't write it down I kind of get jumbled up in my head
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and then I just end up doing literally nothing which feels horrible.
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So at night, sometimes in bed, I'll go on my notes app or I'll write it down on my journal
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and I make a list of all the things that I need to get done the following day.
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That way I wake up in the morning Absolutely not.
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You're creating structure for yourself.
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You're looking out for your future self The more organized we can be in
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that sense means the more we're going to accomplish
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And it is incredibly satisfying to check something off of your to -do list Obviously, you don't want to overdo it and give yourself so many tasks
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that you don't accomplish anything because that's not going to make you feel good
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And i've fallen victim to this many times I've learned to kind of give myself a break
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because random things come up and interrupt my day Things
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that are out of my control will happen
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So I give myself a handful of things that I know I need to get done
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try not to overextend myself these days.
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If you guys like videos like this, let me know in the comments because I love to chat with you guys.
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I'd love to hear your healthy habits that you like to follow
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or if there's anything from this list that you're excited to try.
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I think I personally need to get more sunshine in the morning so that's a journey that I'm going to be starting.
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I'll have my Instagram and my TikTok linked to the bio and I'll see you next week.
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Context & Background
The video titled "10 Healthy Habits to CHANGE YOUR LIFE" serves to motivate viewers to adopt healthier routines. The speaker emphasizes the importance of making tangible changes in daily habits to achieve personal goals. By sharing this perspective, the speaker encourages listeners to reflect on their own routines and consider actionable steps for improvement. This dialogue can also be beneficial for English learners, as it presents opportunities for practicing their listening and speaking skills while absorbing valuable life lessons.
Top 5 Phrases for Daily Communication
- "Nothing changes if nothing changes." - A motivational phrase that denotes the necessity for action to see results.
- "It is so important to have a good daily routine." - Highlights the significance of structured habits for personal well-being.
- "Your future self is going to thank you." - Encourages proactive behavior for long-term benefits.
- "If it takes less than two minutes, just do it." - A call to action for tackling minor tasks immediately.
- "Having less clutter is going to help you focus better." - Relates the organization of one's environment to improved mental clarity.
Step-by-step Shadowing Guide
To enhance your English speaking practice and benefit from the shadowing technique using this video, follow these steps:
- Watch the video once: Familiarize yourself with the speaker’s tone, pacing, and expressions.
- Listen actively: Pay attention to the phrases the speaker uses and how they convey their message. Noting their intonation and emphasis will aid comprehension.
- Pause frequently: After each sentence or key idea, pause the video and repeat what was just said. This practice will help you improve your pronunciation and fluency.
- Record yourself: Use a simple voice recording app to capture your spoken shadow speech. Listening back will provide insight into areas for improvement.
- Incorporate phrases into daily conversation: Try to use the top phrases identified in everyday scenarios. This will enhance your vocabulary and make your speech sound more natural.
Practicing with a shadowing site focused on motivational content can greatly support your IELTS speaking practice and allow you to engage with varied topics effectively. Embrace the challenges of shadowing by revisiting parts of the video to reinforce your language skills while internalizing important life lessons.
Grammar in this video
The structures the speaker uses most, with the exact words from the video:
| Structure | In the video |
|---|---|
| Present perfect continuous have/has been + -ing — an action that started earlier and is still going on | I've been doing · I've been putting |
| Present perfect have/has + past participle — a past action that still matters now | I've always felt · I've done · have been |
| Passive voice be + past participle — the focus is on what happens, not who does it | can be replaced · be overstimulated |
| Comparatives -er than / more … than — comparing two things | more sunshine than · busier than · more done than |
What is the Shadowing Technique?
Shadowing is a science-backed language learning technique originally developed for professional interpreter training and popularized by polyglot Dr. Alexander Arguelles. The method is simple but powerful: you listen to native English audio and immediately repeat it out loud — like a shadow following the speaker with just a 1–2 second delay. Unlike passive listening or grammar drills, shadowing forces your brain and mouth muscles to simultaneously process and reproduce real speech patterns. Research shows it significantly improves pronunciation accuracy, intonation, rhythm, connected speech, listening comprehension, and speaking fluency — making it one of the most effective methods for IELTS Speaking preparation and real-world English communication.