ฝึกพูดภาษาอังกฤษด้วยเทคนิค Shadowing จากวิดีโอ: How to Manage Your Time Effectively? | English Podcast for English Speaking Practice | (A2-B1)

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Hey everyone, welcome back to Podcast and Chill,

where you learn English while growing up through real-life topics.

I'm Leo.

And I'm Gwen.

Today we want to talk about something very real.

Why is it that in such a modern world we're actually getting busier and more tired?

Great topic, Gwen.

Honestly, I wonder about this too.

We have vacuums, dishwashers, and washing machines, blah, blah, blah.

All kinds of gadgets to make life easier.

Right.

We've got online shopping, food delivery,

literally everything comes straight to your door.

But somehow, time just disappears.

And yet, But instead of actually relaxing with all that saved time,

we end up burning so much mental energy on the little things.

Our brains just get completely mentally crowded.

Oh, mentally crowded.

Like having too many tabs open in your brain all loading at once, right?

Exactly.

A dozen phone notifications, scrolling through random videos,

catching up on trending posts on Instagram,

then boom, the day is gone.

So in today's episode, we'll break down the core reasons behind this problem.

And of course, we'll offer some simple,

practical solutions so you can finally take back control of your time.

This episode is aimed at around the B2 level.

But if you're B1, feel free to challenge yourself.

Don't worry if you hit any tough words.

We'll recap the key vocabulary at the end.

All right, no more waiting.

Let's get started.

Hey Gwen, before we get into the causes,

I think we should talk about something first.

Like what?

Like the difference between generations,

especially the gap between life before and after technology.

Okay then, I've been thinking about that too, actually.

It feels a little strange.

Right?

Like, why did our grandparents and parents seem so much more relaxed and happy back then?

Clearly, they didn't have modern technology.

Almost everything was done by hand.

And yet, they seemed to enjoy life more.

I think I know why.

Ooh, look at Leo getting all wise today.

Hey, stop teasing me.

I'm trying to be serious here.

Okay, okay.

I'm just messing with you.

Go on, tell us why.

Why did our grandparents live happier lives without all this technology?

I think it comes down to one word.

Freedom.

Oh, that actually makes sense.

Freedom is the feeling of being able to do what you want without being controlled or rushed.

Yeah.

Back then, they didn't have much, but they had time.

More than that, they actually enjoyed the process of doing things.

I totally get that feeling.

When I was little, I used to bake cookies with my grandma.

That sounds so sweet.

One time, I burned a whole batch.

But instead of getting upset,

we just laughed at my clumsiness and started over.

Love that.

So what about now?

Now we have all this technology,

but we're living way too fast.

Work pressure, endless emails, complaints, deadlines, life goals.

It feels like sometimes you need to clone yourself just to keep up.

I'm kind of shocked about you today, Leo.

Very impressive.

Thank you.

But anyway, that's true.

There's so much going on that we just keep our heads down from morning till night.

Yeah.

And the crazy part is,

after all that rushing around,

we crawl into bed and think,

wait, what did I even do today?

Or worse, where did my time even go today?

So why does it feel like our time is constantly slipping through our fingers?

On the surface, I'd say it's because our brains are getting way too much input every single day.

Got five free minutes, next thing you know,

you've been scrolling for an hour.

That's super common.

Yeah, it happens all the time.

But I don't think that's the real problem.

What do you mean?

I think that's just what we see on the surface.

There's something deeper going on.

Like what?

Sometimes we actually mix up energy with time.

Hmm.

That sounds interesting.

Can you explain that a bit more?

We often think that if we have time,

we should be able to get things done.

100

Like, oh, I have an hour, I can be productive.

101

But in reality, you might have the time and still not have the energy to focus.

102

Oh, that makes sense.

103

Like when your brain just feels tired for no reason.

104

Yeah, you sit there, you try to work, but nothing really happens.

105

The problem isn't time, it's that by the time we're free,

106

we're already running on empty.

107

And that's where the problem starts.

108

When your energy is low,

109

your brain naturally looks for the easiest way to feel better.

110

Like entertainment?

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Yeah, quick, easy things like scrolling,

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short videos, and random content.

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It feels harmless, right?

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At first, yeah, but the cost is actually pretty high.

115

How so?

116

Because those things don't really recharge you.

117

They just keep your brain busy.

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Oh, so that kind of entertainment doesn't actually make you feel better.

119

It just makes you more tired,

120

and now you've also lost your time.

121

Right.

122

Then the next time you have a free moment,

123

you go back to the same easy distractions.

124

That's a loop.

125

A really subtle one.

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You think you're resting, but you're not actually recovering.

127

The more tired you get,

128

the more you need those easy distractions.

129

So you end up feeling busy all day,

130

but at the same time, completely drained.

131

You know what?

132

The problem doesn't stop at mixing up time and energy.

133

It's also about using your best energy at the wrong time.

134

Really?

135

How so?

136

Well, we all have golden hours throughout the day,

137

but most of us don't even notice them.

138

Golden hours?

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Like the time when we feel most energized?

140

Exactly.

141

But here's the thing.

142

Everyone's golden hours are different.

143

Wait, seriously?

144

Our golden hours aren't the same?

145

I know.

146

It sounds surprising, but it's true.

147

And there's actually a word for it, chronotype.

148

Chronotype?

149

Yeah, it's basically how your body works,

150

like when you sleep, wake up, and feel most alert.

151

And it's hard to change.

152

That's probably why so many people don't even realize when their golden hours are.

153

Exactly.

154

So if you're a night owl,

155

you probably focus better at night.

156

Wow, I always thought everyone worked best in the morning.

157

Not really.

158

Most people are just following social schedules,

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deadlines and habits, not their actual body clock.

160

Oh, I remember reading a study by Till Ronnenberg about this.

161

He argued that society pushes people into a standard schedule like 9 to 5,

162

but in reality, everyone's biological clock is different.

163

He called this social jet lag.

164

That's why when we live out of sync with our natural rhythm, we stay tired.

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Our performance drops too.

166

And that's only part of the story.

167

Because it's not just about being tired,

168

it's about losing touch with your own life.

169

What do you mean?

170

You may see that life isn't just busy anymore.

171

It's moving too fast.

172

Honan, busy and fast aren't the same thing?

173

Not really.

174

You can be busy but still present,

175

still aware of what you're doing, who you're with.

176

But when life moves too fast, everything just blurs together.

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When that happens, you stop actually experiencing things.

178

You're just getting through them.

179

That's a little sad when we think about it.

180

It is.

181

Like, you eat lunch, but an hour later,

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you can't even remember what you had.

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I can relate to that.

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Or you visit somewhere new,

185

but you're so busy you don't even look around or take it in.

186

Even rest?

187

Rest isn't really rest anymore, is it?

188

Right.

189

It becomes a task.

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I have 30 minutes, so I have to relax now.

191

That sentence alone is exhausting.

192

Exactly.

193

You don't even notice it happening.

194

Days just go.

195

Fast, but empty.

196

At the end of the week,

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you sit there with only blurry memories,

198

trying to figure it out.

199

No real memories, just a list of things you got through.

200

That's what people don't talk about enough.

201

We measure our days by how much we did,

202

not by how much we actually felt.

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Tell me about it.

204

Slowly, life starts to feel colorless.

205

Like you're watching your own life from a distance.

206

You're there, but you're not really there.

207

So we should start by protecting our attention.

208

Our attention?

209

Do you mean, like, how we spend our time?

210

Uh-huh, because in fact, our time isn't really disappearing.

211

It's being fragmented.

212

Fragmented?

213

Yeah, a little bit of YouTube,

214

a little bit of scrolling,

215

a few, just five minutes here and there,

216

and before you know it,

217

your whole day is gone.

218

That's uncomfortably true.

219

Most people don't lose time in big chunks.

220

They lose it in tiny pieces.

221

You're right.

222

If we want to fix that,

223

we need to reduce the noise and limit unnecessary input.

224

That's hard, right?

225

People check their phones all the time.

226

Exactly.

227

So what should we do?

228

Check everything in blocks, maybe once every hour or a few set times a day.

229

Can you give an example?

230

Sure.

231

Let's say you're working or studying.

232

Instead of checking your phone every few minutes,

233

you do it for about an hour,

234

then you take a short break,

235

and that's when you check your messages, emails, or social media.

236

So you're not cutting it out completely,

237

just controlling when you do it.

238

Yep.

239

You're still doing everything, just not all at once and not all the time.

240

That actually sounds doable.

241

Yeah, and another simple thing is to give yourself some no input time.

242

No input?

243

Maybe just 30 minutes before bed.

244

No phone, no videos, no scrolling.

245

Just letting your mind slow down.

246

That sounds a bit uncomfortable.

247

At first, yeah, but that's actually when your mind starts to slow down and reset.

248

I realize that we don't really give our brains that space.

249

Uh-huh.

250

When your mind is always full,

251

it's really hard to focus on anything properly.

252

So even if I sit down to work,

253

my head is still all over the place.

254

A big reason for that is all the small,

255

unfinished things sitting in the background.

256

Like those little tasks I keep ignoring.

257

Yeah.

258

That's why the next thing is to close small loops.

259

Small loops?

260

Yep, those tiny tasks you keep putting off,

261

like replying to an email,

262

booking something, paying a bill.

263

Honestly, I always tell myself, I'll do it later.

264

And later usually means it just stays in your head all day.

265

Exactly.

266

It's not big enough to panic about,

267

but it's always there, quietly draining your energy.

268

So how do we actually fix this?

269

It comes down to one really simple rule.

270

If it takes just a few minutes, do it right away.

271

Makes so much sense.

272

Don't let it sit there and grow.

273

Right, because once it's done,

274

it's out of your head.

275

And I guess that makes it easier to focus after that.

276

True.

277

When those small things are cleared,

278

your mind feels lighter, and you actually have space to focus on bigger, more important work.

279

So once we've learned to cut out the noise and clear out those random little tasks,

280

the next step is improving the quality of the work that actually matters.

281

Agree.

282

Less junk, better signal.

283

That's where your best time comes in.

284

You mean those golden hours we talked about?

285

Yeah, those moments when your focus is at its sharpest.

286

But before you can protect them,

287

you have to find them first.

288

Okay, but how do you actually figure that out?

289

Because I feel productive at random times.

290

It's simpler than you think.

291

Just observe yourself for a few days.

292

Observe?

293

Like what?

294

Notice when you feel the most alert,

295

the most clear-headed, when things just feel easier to do.

296

Oh, like when you sit down and suddenly everything clicks.

297

Yeah, no forcing, no struggling.

298

You're just in it.

299

Once you find that time, protect it.

300

Use it for your most important task.

301

Not emails, not random stuff.

302

Nope, not the easy things, the important ones.

303

Got it.

304

Give it one to two hours, fully focused, no interruptions.

305

Save your sharpest hours for your most important work.

306

That's clean.

307

Before we move on to the next tip,

308

I have a quick question for you guys.

309

If you knew your golden hours,

310

what would you spend them on?

311

Yeah, drop it in the comments.

312

Serious or fun, anything counts.

313

Start with, if I knew my golden hours, I'd spend them on.

314

That answer might be simple,

315

but it's a starting point.

316

Because once you know what truly matters,

317

you can start giving your best time to it.

318

Alright, now we come to the last tip,

319

and this is where people usually mess up.

320

Really?

321

Tell me.

322

They don't respect their energy.

323

They just keep pushing until they have nothing left.

324

That's way too real.

325

You start the day strong,

326

but by the end of it,

327

you're just tired and still not done.

328

Then what can we do to fix it?

329

Stop trying to push through everything.

330

Work in focused blocks of 60 to 90 minutes.

331

And then take a break?

332

Yeah, a proper break.

333

Five to ten minutes.

334

Step away.

335

Let your brain reset.

336

No distractions.

337

Just you and a quiet moment.

338

So you don't burn out halfway through the day.

339

Exactly.

340

Because once your energy is gone,

341

even simple things start to feel hard.

342

Before we move on to the vocabulary recap for today's video,

343

take a moment to think.

344

How will you use your time

345

and energy differently after this? this change doesn't happen all at

346

once it starts with small choices repeated every day you're already

347

on your way let's look at some useful words from today's

348

episode these will help you understand everything we talked about

349

and remember it too first up fragmented it means something is

350

broken into lots of small pieces for example my time feels fragmented because I keep checking phone.

351

Next, gadgets.

352

These are small electronic devices like phones or tablets.

353

For instance, I spend too much time on my gadgets every day.

354

The next word we have is mentally crowded.

355

It means your mind feels full and busy.

356

For example, my head feels mentally crowded when I have too many things to do.

357

Moving on, running on empty.

358

It means you have no energy left.

359

For instance, By the end of the day,

360

I'm just running on empty.

361

Up next, chronotype.

362

This is your natural sleep and energy pattern.

363

For example, some people are morning types.

364

Others are night types.

365

That's their chronotype.

366

Another word is out of sync.

367

It means not in the right rhythm or timing.

368

For instance, I feel out of sync when I don't sleep well.

369

And finally, biological clock.

370

It's your body's natural system that controls sleep and energy.

371

For example, my biological clock is all messed up after staying up late.

372

And that's all the key words for today.

373

Now you've got the tools to actually talk about your energy, focus, and time.

374

Remember, it's not just about learning the words.

375

It's about noticing them in your own life.

376

Try using one of these words today and see if it changes how you think about your day.

377

little steps like that add up.

378

Well Gwen, today I learned a bit more about managing my time and using my energy wisely.

379

I hope you do find it interesting.

380

Just a few small changes done every day can make a big difference in your life.

381

Simply noticing our golden hours and clearing out small tasks already makes our day feel longer.

382

Remember, taking real breaks matters too.

383

Your brain needs to reset to work better.

384

Thanks so much for listening today.

385

We really appreciate you spending your time with us.

386

If you found this video helpful,

387

don't forget to like and subscribe,

388

and comment below what you want to improve next.

389

We'll share more tips with you.

390

This is Leo.

391

And I'm Gwen.

392

See you in the next episode.

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