Shadowing Practice: 7 Tiny Micro Habits That will *ACTUALLY* change your life - Learn English Speaking with Video
Creating lesson...
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I refuse to believe that everyone cannot implement these seven micro habits within one day and completely transform their life.
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But what even is a micro habit?
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I hear you ask.
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Well, we are going to uncover the seven micro habits that have completely transformed my life in the micro habits Oscars.
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All the awards are timestamped here for your convenience.
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If you would like to skip ahead and by the end of the video, I'm pretty sure you will know exactly what a micro habit is without me even having to tell you
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because it is glaringly obvious what links all these habits together.
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Sit tight because it is time for the awards ceremony to begin.
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Starting with the best wellness micro habit.
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As a doctor I cannot stand the amount of misinformation
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that exists around your body and your health
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and how being healthy has become so much more confusing than it needs to be.
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Meaning that a lot of us decide to just completely give up altogether but being healthier means we are happier, we're more productive, we're more fulfilled and ultimately we just enjoy life more,
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which is exactly why this micro habit had to come first.
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The winner is the diversity jar.
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I am fascinated by the evolving research into our gut
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and the effects it has on everything from our immune system to our energy levels.
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But if you are confused about the huge amount of contradictory information that exists around gut health, then you are not alone.
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So much information on the internet is just designed to try and sell you something or even worse is completely incorrect.
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But one well evidenced way to boost sugar health is eating a diet diverse in plant fibers.
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But of course buying a wide variety of fruits
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and veg every single week can be so expensive and lead to a huge amount of food waste.
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The diversity jar however is a simple solution.
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It's simply a mixture of foods that have one a long shelf life, two are neutral in flavor so that they can be added to loads of different meals and three,
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packed with plant fibers.
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I literally just add a couple of tablespoons onto every single
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one of my meals to boost the diversity of plant fibers in my diet, thus contributing to a healthier gut microbiome,
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thus improving my digestion, my immune function and even my mental health.
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I have a full video coming out soon about everything you possibly need to know about gut health.
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So if you would like to see that video, of course, make sure you're subscribed so you don't miss it.
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But I guarantee that out of everything in that video, this micro habit is the easiest way to boost your gut health without even trying.
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I use my diversity jar every single day and it honestly took me about 20 minutes to make.
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Award number two, the best combined micro habit.
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This micro habit is a combination of sweets as strawberries
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and cream or sunshine and a beach and you're going to want to listen
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if you currently have a habit of sticking on YouTube
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when you're getting ready or popping on the radio in the car
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or sticking the tv on when you're bored you are sleeping on an opportunity
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because this micro habit transformed my productivity
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and my growth the micro habit is matching the activity
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that you are doing with content correctly let me explain content could be audio like music
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or podcasts or visual like tv or film
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and activities could be cleaning commuting getting ready anything where you have someone on in the background if you're anything like me.
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So here's an example of how we pair properly.
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Scenario A, you have a task that you are procrastinating, tidying your room, cleaning, even going out for a run.
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You are going to pair it with content type one.
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This is binge worthy, guilty pleasure content.
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The content that serves no other purpose in your life other than pure joy.
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I'm talking TV series, cringey rom-coms, your favourite YouTube channels, etc, etc, etc. These types of content are designed to keep you hooked
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and you are capitalising on the vast amount of psychological research
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that has gone into producing them to get you to do stuff that you don't want to do.
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Now, Scenario B.
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A neutral activity that you're not procrastinating.
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Maybe it's getting ready in the morning, commuting or something you enjoy like cooking or painting.
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You are going to intentionally pick content that is more in line with your goals.
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educational, enriching, helping you become 1% better every single day
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because the opportunity to consume content has arisen but you don't need an incentive to get the task done.
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The most easy and efficient way I've got my hands on this sort of content is Skillshare.
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Skillshare is the largest online learning community with the widest of breadth and depth of topics from illustration,
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graphic design, photography, music, marketing, productivity and so much more.
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So as it is the summer of learning, the next time that you need some of this content to consume, you're going to get yourself over to Skillshare.
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You're going to find a class in an area that you want to level up in.
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If you're a student and you choose to go back to school soon, then learn how to study anything based on science.
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If you want to work out what goals you actually want to set for yourself, then maybe reach your goals.
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Seven personal development exercises to build a life you love.
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I want to make sure I remain focused and clear about what a life I love means to me.
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And I am obsessed with how Skillshare has such a strong learn by doing approach to teaching
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which is exactly why I love everything this class has to offer.
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The options are endless but you're going to find a class, you're going to click play and you're going to watch
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and wait as the time is seamlessly enriched with knowledge that you otherwise would have gone without.
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If you're quick you can also click the link in my description
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because the first 500 people to click the link will receive a free one month trial to Skillshare.
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If you're familiar with compounding then you'll understand how just by getting 1% better every single day, you can create exponential results over time.
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And consuming Skillshare is by far my favourite way to try and be 1% better every single day.
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Three, the best biological micro habit.
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I learned this biological micro habit in medical school
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and I wish everyone knew it because you can literally hijack your body's nervous system and induce a state of relaxation.
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And it is painfully simple, but first we have to talk about the science.
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In your body you have the sympathetic nervous system and the parasympathetic nervous system.
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When the sympathetic nervous system is activated this is what we know as fight or flight stress,
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anxiety, panic, whereas the activation of the parasympathetic nervous system leads to relaxation.
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There is a nerve in our body called the vagus nerve.
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This nerve is part of the parasympathetic nervous system and
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if we learn how to effectively activate it we can override our body and calm it down,
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which of course, if you are able to do that in this stress-filled chaotic world, that's the closest there is to a magic pill.
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So how do we harness the power of the mystical vagus nerve to reduce anxiety and promote relaxation?
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We activate it by, drum roll please, breathing.
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Yep, breathing before you switch off because you're a little bit annoyed at me at how horrifically simple that was, I want you to know that I dismissed breathing exercises too,
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I thought that they were just encouraged as moments to have for yourself,
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to be alone, to sit with your own thoughts before you make any rash decisions and as someone who is clinically impulsive,
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that used to really irritate me because I thought what is breathing going to do?
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Breathing is absolutely not going to take away these impulsive urges, stress and anxiety, little did I know that it is so much more intelligent than that.
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Just by breathing in deeply enough through your nose that you expand your tummy and then slowly breathing out through your mouth, you stimulate your vagus nerve,
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thus activating your parasympathetic nervous system, which research has shown significantly improves symptoms of anxiety and depression.
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Practicing daily deep breathing is not only one of the easiest micro habits in this video, it's also the one that has the most profound effects.
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If you would like to reach expert level of hijacking your nervous system, then yoga and meditation also stimulate the vagus nerve,
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reduce stress and enhance your emotional wellbeing.
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Award number four, the best productivity micro habit.
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Constant connectivity is annihilating your productivity, turbocharging your stress and taking time away from actually working on your goals.
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But in a world where regular beeps and flashes on our phone screen are the norm, how do we create an environment that is calmer,
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more productive, improves focus and reduces stress.
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I'm sure you've used focus mode before, but how many of us actually always remember to turn on focus mode when we want to get something done?
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Well, recently I visited the Apple offices in London
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and I was shook at how many automatic functions I have
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not been utilizing effectively to improve my productivity without even trying the three features
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that I learned about are going to be the basis of this micro habit
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that is going to help you reclaim your time your focus
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and your peace of mind number one auto location you can set a focus mode to turn on automatically
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when you set a desired location.
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For example, if you're a student, when you arrive at your university library, or if you have a bad habit of procrastinating at work,
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then you can set it automatically turn on when you arrive at the offices that you work at.
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Number two, auto time.
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You can schedule an automatic focus mode to go on at certain times.
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I personally have this set for every single day from 8pm to 8am.
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Number three, auto apps.
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So you can set an automatic focus mode to go on every time you use a certain app.
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This is incredible if you're anything like me
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and you use your phone for work
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but every time you go on your phone in work you
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get sucked into replying to a message then you're scrolling on social media
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and before you know it you're down a hole researching the history of men synchronized swimming.
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True story.
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This means that your phone can be an effective tool without the distraction.
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Goodbye constant connectivity hello digital boundary babe award number five is the best mental micro habit but
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if you implement this 10 minute daily micro habit it could
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also improve your digestion as well as your mental health this
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micro habit is for my girlies who are over thinkers
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and struggle to see sunlight every single day
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so i'm an insufferable overachiever through
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and through everything i do has to have a point whereas my boyfriend is a great influence
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because he's not like that at all he's a lot more chill, he's a lot more laid back and
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when he would say things to me like shall we go
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for a walk my brain just wouldn't really compute I would
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have questions like where is the walk what is the purpose of the walk what are we hoping to achieve
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because in my head I thought what on earth is the
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purpose of leaving the comforts of my flat to explore an area
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that I live in
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and know very well just to return back to my flat
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maybe 20 minutes later empty-handed what have we gained what have we achieved?
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And in my first year of being a doctor trying to manage YouTube alongside it, my days off weren't really days off at all.
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They were days where I felt like a complete failure
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if I didn't stay strapped to my desk for 12 hours straight and complete a to-do list that is taller than me.
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Leaving the flat was not an option, having a break and getting fresh air, not an option.
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As you can imagine, these were the days where my mental health crumbled.
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I would be sat at my desk and the only thoughts going around in my head would be, you're not good enough, you'll never get there,
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no one likes you, you're not good at anything, you have no idea what you want to do.
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Classics.
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Which of course made my wise wise boyfriend even more intent on taking me out for a walk
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when I would say these things to him because of course he knew
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that being stuck between four walls wasn't going to help that.
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But I still couldn't see the light and the vicious cycle continued.
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Until one day I stumbled on a reel done by a wonderful woman called Savannah
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and Savannah said five words that would completely change my life.
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Never trust an indoor thought.
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Suddenly all the puzzle pieces came together.
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I realised it wasn't just me that felt mentally horrific when I was stuck in indoor spaces.
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Hell just look at what happened to everyone's mental well-being during the pandemic.
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Even better, now my walk's had a purpose.
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It was to fix my silly little mental health.
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Now almost every single day after dinner myself and my boyfriend will go out for a 20 minute walk.
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Not only is it good for my mental health, we get to have a chat, catch up on our day, get some fresh air, but engaging in light activity after meals can have a positive impact on digestion.
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And it's the perfect opportunity to get some movement in
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if I've had a particularly sedentary day at my desk here or at the hospital.
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No sweat is broken.
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It's enjoyable.
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It takes 15 to 20 minutes and my life is infinitely better because of it.
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Are you starting to get a rough picture of what micro habits are?
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Six, the best fulfillment micro habit.
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You know what really grinds my gears about self-development content on social media?
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The word self.
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It's all about you being the healthiest version of yourself
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or you becoming the richest you can be or you becoming the smartest.
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You, you, you, you, you.
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Ignoring the research that that is a one-way ticket becoming incredibly unhappy and I have to say it unhappiness kills.
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Let's look at the infamous blue zones, the areas of the world that have been studied extensively
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because they're where people consistently live longer than anywhere else on the planet.
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We debate and dissect the Okinawans diet and the effect
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that it has on their life expectancy or the mountainous hills of Sardinia
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and how much their inhabitants walk and thus could be the reason that they live longer.
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But the Okinawans clearly don't eat the same as the Sardinians and you can't ship the Sardinian mountains over to Japan.
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But there is one common thread amongst all the blue zones that we frequently ignore.
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A sense of fulfillment and community.
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No wonder so many of us are so unhappy when we're taught to constantly strive for us and us alone.
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We've lost our focus on giving back, not just because it's the right thing to do, but it's also really good for our health.
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This micro habit will boost happiness, reduce loneliness and build your self-esteem and fulfillment.
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Daily random acts of kindness.
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This does not need to be donating vast quantities of money every single day to charity.
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It can be as simple as holding a door open for someone to let them through
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or bringing a work colleague a snack or a coffee or paying someone a genuine compliment.
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Literally anything, no matter how small, has the potential to create this ripple effect that uplifts both you and the people around you.
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And it could take as little as 30 seconds.
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Finally, the best creativity micro habit.
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I love the modern world.
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I love being able to order from over 50,000 restaurants in London on Deliveroo at the click of a finger.
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I love being able to fall down a hole learning all about men's synchronised swimming from one Google search on my phone.
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But most of all, I love being able to speak to my friends
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and family in Wales from 200 miles away whenever I want.
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But the modern world is killing our creativity and creativity isn't just about painting like Pablo Picasso.
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Creativity
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is a crucial part of all of our lives
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because it is essential for problem solving and innovative thinking
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and research has shown that this micro habit is going to improve both
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but you may be shocked because it seems pretty counterintuitive.
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The winner of this award is embracing boarding.
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I know it might sound stupid but think about the last time that you were bored.
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The modern world is sensory overload
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which means we rarely get a chance to just be alone with our own thoughts but
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allowing yourself to be bored leads to reflection and insights, fostering new ideas and solutions.
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Embracing boredom not only enhances creativity, but it also could lead to a more fulfilled and balanced life.
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The next time that you're waiting for an appointment or a bus, pause.
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Allow yourself to embrace the secret weapon that is mind numbing boredom.
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And watch as your brain steps up to the challenge of keeping you entertained.
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Who can tell me what a micro habit is?
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Well done, that is correct.
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These have been seven tiny tweaks that you wouldn't even notice but can have profound effects on your physical health,
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your mental health, your productivity and your success.
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Even if I do say so myself, these seven micro habits are game-changing but how do you go about implementing them
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or creating a daily routine that you can stay consistent with.
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This video could be helpful on that journey and
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if you enjoyed the micro habit Oscars then you may also enjoy the time management Oscars
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which you can watch by clicking here.
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If you enjoyed the video please don't forget to leave a like, comment, subscribe.
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I hope you have a wonderful, wonderful, wonderful week and I will see you in the next video.
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Vocabulary and speaking notes for this lesson
This B2 speaking lesson is built on the video “7 Tiny Micro Habits That will *ACTUALLY* change your life”. This video has 223 sentences and 3112 words to shadow. The speech runs for 17:16. The speaker talks fast, about 180 words per minute, so expect linked and reduced sounds. Only 81% of the words are among the 3,000 most common in English, so the vocabulary is demanding.
Key vocabulary in this video
The 15 most advanced words in the video, with pronunciation and meaning:
| Word | Pronunciation | Meaning |
|---|---|---|
| microwave noun | /ˈmaɪkɹoʊˌweɪv/ | An electromagnetic wave with wavelength between that of infrared light and radio waves. |
| productivity noun | /ˌpɹɒdʌkˈtɪvəti/ | The state of being productive, fertile, or efficient. |
| nerve noun | /nɝv/ | A bundle of neurons with their connective tissue sheaths, blood vessels and lymphatics. |
| creativity noun | /kri.eɪˈtɪv.ᵻ.ti/ | The ability to use imagination to produce a novel idea or product. |
| parasympathetic adjective | /ˌpɛɹ.ə.sɪm.pəˈθɛt.ɪk/ | Of or relating to the part of the autonomic nervous system that inhibits or opposes the effects of the sympathetic nervous system. It consists of nerves… |
| vagus noun | /ˈveɪ.ɡəs/ | A homeless person or vagrant. |
| digestion noun | /daɪˈd͡ʒɛst͡ʃən/ | The process, in the gastrointestinal tract, by which food is converted into substances that can be used by the body. |
| fulfilment noun | /fʊlˈfɪl.mənt/ | The act of fulfilling or the state or quality of being fulfilled; consummation; completion; realization. |
| procrastinate verb | /pɹoʊˈkɹæs.tə.neɪt/ | To delay taking action; to wait until later. |
| relaxation noun | /rᵻˌlækˈseɪ.ʃən/ | The act of relaxing or the state of being relaxed; the opposite of stress or tension; the aim of recreation and leisure activities. |
| activate verb | /ˈæktɪˌveɪt/ | To encourage development or induce increased activity; to stimulate. |
| consume verb | /kənˈsum/ | To use up. |
| bore verb | /boɹ/ | To inspire boredom in somebody. |
| automobile noun | /ˈɔː.tə.məˌbil/ | A type of motor vehicle designed to move on the ground under its own stored power and intended to carry a driver, a small number of additional passengers, and… |
| transform verb | /tɹænsˈfɔɹm/ | To change greatly the appearance or form of. |
Phrasal verbs you will hear
| Word | Pronunciation | Meaning |
|---|---|---|
| come out verb | /ˌkʌm ˈaʊt/ | To be discovered; to be revealed. |
| come together verb | /ˈkʌm tʊˈɡɛðɚ/ | To assemble; to congregate; to combine. |
| fall down verb | /fɔl ˈdaʊn/ | To fall to the ground. To collapse. |
| give back verb | To return, restore (a thing to its original owner or location etc.). | |
| give up verb | To surrender (someone or something); to inform on (someone). | |
| go back to verb | To stem from; to originate in. | |
| switch off verb | To stop or disable a device by turning a switch or a lever. | |
| take away verb | /ˌteɪk əˈweɪ/ | To remove something and put it in a different place. |
Sentences worth repeating
Short, complete lines from the video that you can reuse in everyday conversation:
- A neutral activity that you're not procrastinating.
- Even better, now my walk's had a purpose.
- Who can tell me what a micro habit is?
Grammar in this video
The structures the speaker uses most, with the exact words from the video:
| Structure | In the video |
|---|---|
| Passive voice be + past participle — the focus is on what happens, not who does it | are timestamped · is just designed · can be added |
| Present perfect have/has + past participle — a past action that still matters now | has become · has gone · has arisen |
Pronunciation to watch
The speaker uses 50 contractions and reduced forms, such as you're, don't, I'm. Say them the short way, as you hear them.
- The “th” sounds: parasympathetic /ˌpɛɹ.ə.sɪm.pəˈθɛt.ɪk/, sympathetic /ˌsɪm.pəˈθɛt.ɪk/, altogether /ɔl.tuˈɡɛð.ɚ/
- The “sh” and “zh” sounds: relaxation /rᵻˌlækˈseɪ.ʃən/, rash /ɹæʃ/, distraction /dɪsˈtɹæk.ʃən/, intentionally /ɪnˈtɛn(t)ʃənəli/, vicious /ˈvɪʃəs/
- Long words — get the stress right: productivity /ˌpɹɒdʌkˈtɪvəti/, creativity /kri.eɪˈtɪv.ᵻ.ti/, parasympathetic /ˌpɛɹ.ə.sɪm.pəˈθɛt.ɪk/, procrastinate /pɹoʊˈkɹæs.tə.neɪt/, automobile /ˈɔː.tə.məˌbil/
How to practise with this video
- Listen to the whole video once without speaking and note the words you do not know.
- Start at 0.75× speed, shadow it sentence by sentence, then go back to normal speed once it feels easy.
- Record yourself and compare with the original, paying attention to words like microwave, productivity, nerve.
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.