ฝึกพูดภาษาอังกฤษด้วยเทคนิค Shadowing จากวิดีโอ: Daily Routines in English 🌅 Morning to Night | Speak English with J & May

Making English Easy for Everyone.

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Making English Easy for Everyone.

Speak English with Jay and May.

Hello everyone, and welcome back to Speak English with Jay and May.

Today we're diving into something we all do every single day – our daily routines,

from the moment you wake up to the second your head hits the pillow.

I'm May.

Hello, May, and hello everyone.

I'm Jay.

How are you today, May?

I'm doing amazing, Jay.

Actually, I just had my morning coffee,

so I am fully powered up and ready to go.

Oh yes, coffee is life.

May, I have a question.

Do you consider yourself a morning person?

Okay, honest answer, no. Absolutely not.

When my alarm goes off,

I feel like I'm being pulled out of the best dream of my life.

Same.

I hit the snooze button like five times every morning.

Is that bad?

You mean like you keep pressing snooze and going back to sleep?

Yes, exactly.

I tell myself, just five more minutes,

and then certainly it's 40 minutes later.

Oh, Jay, you just described millions of people around the world.

That five more minutes is one of the biggest lies we tell ourselves every single morning.

Wait, so everyone does this?

Everyone, trust me.

I once read that the average person hits snooze at least two to three times before actually getting up.

We are all guilty of this.

That actually makes me feel so much better.

Okay, Mae, so today we're talking about daily routines, morning to night.

What's so special about this topic?

Great question.

Here's why this matters.

If you listen until the end of today's episode,

you will be able to talk about your daily life in natural, confident English.

Not textbook English.

Real English that real people actually use.

Oh, I love that.

Because sometimes I learn English from books and it sounds so stiff and unnatural.

Exactly.

Nobody wakes up and says,

I arose from my slumber and proceeded to consume my morning meal.

Haha.

That sounds like a robot.

Okay, so let's get into it.

Mae, walk me through a real morning routine.

What does yours actually look like?

Okay, so my morning routine,

and I'll be honest, it's not perfect,

starts the moment my alarm goes off.

the first thing I do before anything else is check my phone.

You mean like scroll through messages and social media?

Yes.

And you know what?

Experts say that's actually one of the worst things you can do first thing in the morning.

But do I stop?

No. See?

I do the same thing.

So what happens after that?

Okay, so after my phone time,

which I tell myself is only 5 minutes but is usually 15,

I get up, wash my face, and brush my teeth.

And this is where things get interesting.

Wait, what do you mean?

What's interesting about brushing teeth?

So I used to just brush my teeth in like 30 seconds super fast and run out the door.

And And my dentist looked at me one day and said,

May, are you actually brushing or are you just saying hello to your teeth?

Saying hello to your teeth?

That's hilarious.

And that moment changed me.

Now I brush properly.

Two full minutes.

It sounds small, but small habits in the morning set the tone for your whole day.

Oh, that's actually a really good point.

So the morning routine is kind of like setting up your whole day?

Exactly.

Think of it like this.

Your morning routine is like the opening song of a movie.

If the opening is good,

you feel excited for everything that comes next.

Oh, I love that analogy.

Okay, so after brushing teeth, what's next?

Do you eat breakfast?

This is my favorite part.

Yes, I eat breakfast.

And I'm a big believer that breakfast is not optional.

It's fuel.

Your brain needs energy to function.

You mean like, without breakfast your brain doesn't work well?

Um, yes.

Think of your brain like a car.

If you don't put petrol or gas in the car, it doesn't move.

Same with your brain.

No food, no focus.

100

Okay, that makes total sense.

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So what do you usually eat?

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I keep it simple.

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Usually eggs, fruit, and coffee.

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Nothing fancy.

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And while I eat, I don't watch TV or scroll my phone.

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I actually sit quietly and just… eat.

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Wait, seriously?

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You just sit and eat?

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No phone, no TV?

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I know.

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It sounds almost impossible in this day and age.

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But it helps me feel calm before a busy day.

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It's called mindful eating, being present with your food.

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You mean like paying attention to what you're eating instead of being distracted?

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Perfectly said, Jay.

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Exactly that.

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Okay, so now it's mid-morning.

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What happens next in your day?

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All right, so mid-morning is when I do my most important work,

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whether that's answering emails, working on projects,

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or in our case, preparing for this podcast.

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Yes.

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So listeners, Mae actually works hard behind the scenes for you all.

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She doesn't just show up and start talking.

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Thank you, Jay.

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Yes.

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And here's something I want to share.

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This is where things change for a lot of people.

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Most people think they work best at night.

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But actually, research shows our brains are sharpest in the mid-morning hours.

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Really?

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So like 9am to 12pm is peak brain time?

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For most people, yes.

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So if you have something hard to do,

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studying English, writing something, learning something new,

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do it in the morning,

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not at midnight when your brain is exhausted.

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Oh wow, I never thought about that.

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I always tried to study at night and wondered why I kept forgetting everything.

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That's why.

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Your brain at midnight is like a phone at 3% battery.

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It's technically still on, but it's barely functioning.

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Oh no, that's so accurate.

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OK, so what about lunchtime?

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Tell me about the afternoon part of your routine.

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OK, so lunchtime, I take a real break.

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And I mean a real break.

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I step away from my desk,

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eat somewhere different, even if it's just another room,

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and I give my brain a rest.

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A lot of people eat lunch at their desk though, right?

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Like while working?

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Yes, and I used to do that too.

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And you know what?

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I was always tired by 2 p.m.

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The moment I started taking a proper lunch break,

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my afternoon energy completely changed.

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You mean like taking a break actually gives you more energy?

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Counterintuitive, right?

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You would think working straight through gives you more productivity,

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but actually rest recharges you,

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like plugging your phone in for 20 minutes to get that boost.

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Oh, that's such a good way to think about it.

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Okay, so afternoons, what does that look like?

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Afternoons for me are usually lighter tasks,

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replying to messages, organizing things,

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maybe a quick walk outside.

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I don't try to do deep creative work after 3pm,

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because honestly, my brain just isn't there anymore.

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I feel that.

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By 3 or 4pm, I just want to take a nap.

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Is that normal?

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Completely normal.

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Actually, many cultures around the world build napping into their daily routine.

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In Spain, it's called a siesta.

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In Japan, some offices even allow short naps.

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Science actually supports this.

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Wait, offices let you nap?

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That sounds like a dream.

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Right?

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A 20-minute nap can seriously boost your focus and mood for the rest of the day.

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It's not laziness, it's strategy.

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Okay, I'm going to start telling my boss that my afternoon nap is a strategic productivity tool.

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Please let me know how that conversation goes.

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Okay, Mae.

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Let's move into the evening.

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What does your evening routine look like?

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Evening is honestly my favorite part,

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and this is where things get really interesting,

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because the evening routine is something most people completely ignore,

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and it's actually just as important as the morning.

192

Wait, you mean like how you end your day affects the next day too?

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Exactly.

194

Here's a story.

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I had a friend, let's call her Lisa.

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Lisa was always exhausted in the mornings.

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She couldn't wake up well,

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always felt foggy, always cranky.

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Oh, I know that feeling.

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That I didn't sleep well zombie feeling.

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Yes.

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So we looked at her evening routine, and you know what?

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She was on her phone until midnight,

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eating heavy snacks late at night and sleeping with the TV on.

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Oh, I may or may not do all of those things.

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Most people do.

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And the problem is, your brain thinks the light from the screen is sunlight,

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so it doesn't produce melatonin,

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which is the chemical that makes you sleepy.

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You mean like your phone tricks your brain into thinking it's still daytime?

211

Perfectly explained.

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So Lisa changed her evening routine.

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She put the phone down at 10 p.m.,

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dimmed the lights, drank some herbal tea,

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and read a book for 20 minutes before bed.

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And it worked?

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Within one week, she said she was sleeping better than she had in years.

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One week.

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Small changes, big results.

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Wow.

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Okay, so the phone is really the enemy of good sleep.

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The phone is a wonderful tool and a terrible bedtime companion.

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Think of it this way.

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You wouldn't invite someone to talk loudly in your bedroom while you're trying to sleep, right?

225

No, definitely not.

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But that's basically what your phone does.

227

It keeps your brain stimulated when it should be winding down.

228

Okay, that image is stuck in my head now.

229

So what should people do instead in the evenings?

230

I personally do three things in my evening wind down.

231

First, I write a quick list of three things I want to do tomorrow

232

so my brain isn't running through it all night.

233

Oh, that's smart.

234

Because sometimes I can't sleep because my brain keeps thinking about everything I need to do.

235

Exactly!

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Writing it down tells your brain,

237

it's handled, you can relax now.

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Second thing, I shower or wash my face before bed.

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It signals to your body that the day is over.

240

You mean like it's a kind of ritual to tell your body,

241

okay, time to sleep?

242

Beautiful!

243

Yes!

244

Rituals train your body and brain to shift into a certain mode.

245

Athletes use rituals before games.

246

Students should use rituals before studying.

247

And we should all use rituals before sleep.

248

And the third thing you do?

249

Read.

250

Even just 10 pages.

251

Not on a screen, an actual book.

252

It relaxes your mind, builds vocabulary,

253

and honestly makes your eyes tired in the best way.

254

Yeah, I always fall asleep reading.

255

I thought that meant I was bad at reading.

256

No. It means it's working.

257

Your brain is relaxing.

258

That's exactly what you want at night.

259

Okay, wait.

260

I want to take a step back and ask about something.

261

You talk about routines like they're really powerful.

262

But what about people who say routines are boring?

263

Like, I don't want the same schedule every day.

264

Oh, I love this question.

265

And here's the thing.

266

Routines don't kill freedom.

267

Routines actually create freedom.

268

You mean like having a routine gives you more freedom?

269

That sounds backward.

270

Okay, imagine you are going to cook dinner.

271

If you know where every ingredient is,

272

where your pots are, where your knife is,

273

cooking is easy and fast.

274

But if every single night you have to search for everything,

275

it's chaotic and exhausting.

276

Oh, so the routine is like having your kitchen organized.

277

You know where everything is.

278

Yes!

279

When your daily habits are automatic—wake up,

280

exercise, eat, work, rest, sleep—your brain doesn't waste energy deciding those things.

281

So it saves energy for the fun, creative, spontaneous stuff.

282

That actually makes a lot of sense.

283

Okay, I want to imagine a scenario here.

284

Let's say a listener is a student,

285

waking up for class, studying, going home.

286

How can they use what we said today?

287

Perfect scenario.

288

Okay, listeners, imagine this.

289

You wake up, and instead of grabbing your phone,

290

you drink a glass of water first.

291

Just water.

292

Water before phone.

293

Got it.

294

Then you eat something small before class,

295

even if it's just a banana.

296

Not because you're super hungry,

297

but to fuel your brain before you go learn.

298

Like putting gas in the car before a long drive.

299

Exactly.

300

Then, after class, instead of going straight to social media,

301

you take a 15-minute walk.

302

Fresh air, sunlight, movement.

303

Your brain processes what you just learned during that walk.

304

Really?

305

Walking helps you remember things?

306

Yes.

307

It's called memory consolidation.

308

Your brain actually organizes new information during light physical activity.

309

It's like your brain is filing papers while your body walks.

310

Wow.

311

That's fascinating.

312

He won't believe I used to just go home

313

and watch videos after class and wonder why I forgot everything from my lessons.

314

Now you know why.

315

And then, in the evening,

316

review your notes for just 10 minutes before bed.

317

Not an hour, just 10 minutes.

318

Sleep will actually help you remember it.

319

You mean like sleep helps you learn?

320

Your brain consolidates memories during deep sleep,

321

so studying a little, then sleeping,

322

is actually more effective than studying for four exhausting hours.

323

Okay, this episode is changing my life.

324

I'm serious.

325

That's what we're here for.

326

All right, Jay, should we do our vocabulary moment?

327

Yes, let's go.

328

I love this part.

329

Okay, so today I want to highlight five phrases we used naturally in our conversation.

330

These are phrases you can use every day when talking about your routine.

331

Perfect.

332

Hit me.

333

Number one, set the tone.

334

As in, your morning routine sets the tone for your whole day.

335

This means the beginning of something influences how everything else goes.

336

Oh, like the first goal in a football match really sets the tone for the game.

337

Perfect example.

338

Number two, wind down, as in I wind down before bed.

339

This means to gradually relax and slow your activity.

340

So I can say after work,

341

I watch a calm show to wind down.

342

Exactly right.

343

Number three, fuel.

344

Not just for cars.

345

We use this for food and energy, too.

346

Breakfast is fuel for your brain.

347

Like, I can't work without coffee.

348

It's my fuel.

349

Very relatable.

350

Number four, counterintuitive.

351

This one's a bit bigger, but important.

352

It means something that seems opposite to what you'd expect.

353

Taking breaks actually makes you more productive.

354

Counterintuitive, right?

355

You mean like it goes against what you would normally think.

356

Exactly.

357

So you could say, it's counterintuitive,

358

but sleeping more can help you study better.

359

Ooh, I like that word.

360

Counterintuitive.

361

I'm going to use that.

362

And number five, in this day and age.

363

This phrase means in modern times or nowadays.

364

I said, sitting quietly without your phone sounds almost impossible in this day and age.

365

So I can say, in this day and age, everyone has a smartphone.

366

Perfect!

367

Natural, real, everyday English.

368

You're doing great, Jay!

369

Thank you, Mae!

370

Okay, so what's the big takeaway from today's episode?

371

The big takeaway is this.

372

Your daily routine is not just a schedule.

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It is a system that supports your energy,

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your focus, your mood, and your success success.

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Small, consistent habits done every day are more powerful than big,

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dramatic changes done once in a while.

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I love that.

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Small habits every day.

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That's the key.

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And the beautiful thing is,

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you don't need a perfect routine.

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You just need a consistent one.

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Even three good habits in the morning and two in the evening can completely transform your life.

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Okay, I feel like I need to go and redesign my whole day after this conversation.

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Start small, one change at a time.

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Don't try to overhaul everything overnight.

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That's great advice.

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And you know what?

389

This is exactly why we do this podcast every day,

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because every single day there is something new and useful to learn.

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Absolutely.

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And to our amazing listeners,

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we have a question for you today.

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We want to hear from you.

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What is the one part of your daily routine that you struggle with the most?

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Is it waking up?

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Eating well?

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Putting the phone down at night?

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Tell us in the comments.

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We genuinely read them and love hearing from you all around the world.

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And if today's episode gave you even one useful idea,

402

please subscribe to Speak English with Jay and May.

403

We are here every single day with new topics,

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real conversations, and simple English that actually helps you in real life.

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Yes, hit that subscribe button right now so you never miss an episode.

406

And share this with a friend who's learning English.

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It might just change their daily routine, too.

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Thank you so much for spending part of your day with us.

409

Keep building those good habits,

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keep practicing your English, And remember,

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every single day is a chance to do things a little better than yesterday.

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Well said, Mae.

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All right, everyone.

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That's it for today.

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Take care, stay consistent, and we'll see you tomorrow.

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See you tomorrow.

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Bye, everyone.

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Bye.

TRENDING

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