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Hi everyone!

Welcome back to Everyday English Talk,

the podcast where we practice simple, everyday English.

I'm Anna.

And I'm Ben.

Thank you for joining us today.

Wherever you're listening, at home,

on the bus, or out for a walk,

we're really happy you're here.

Today we're asking a very interesting question.

Why does one small piece of chocolate make exercise feel easier

most people think building good habits only comes from hard work

and discipline

but today we explore why tiny rewards actually help your new habits stick building routines can be difficult

and boring at first we'll show you how a simple reward

makes hard tasks much more enjoyable make sure to stay until the end to learn the secret science behind this

And don't forget, you can download our free PDF transcript and practice exercises in the description below.

Alright, let's get started.

So, Anna, in the introduction,

we talked about small rewards,

but I know some people think rewards are a bad idea.

What do you think?

Yes, I'm usually one of those people.

Let me explain why.

Please do.

Let's say I go for a run because I want to be healthy.

If I eat a piece of chocolate after my run,

I feel like I cancel the healthy effect.

I understand what you mean.

You think the reward is a distraction.

You think it ruins all your hard work.

Exactly.

I think a good habit should just be about discipline.

You should do it because it's good for you.

No chocolate or treats needed.

That sounds very strong.

But let's look at real life.

Why is it so hard for people to build a new habit?

Because new habits are usually not fun.

They feel like hard work.

Waking up early is hard.

Studying English grammar is hard.

Cleaning the house is hard.

Right.

In the beginning, new habits feel painful.

You want the long-term goal,

like speaking fluent English or being very healthy.

But the long-term goal is very far away.

That's true.

Speaking fluent English takes months or even years of practice.

And humans naturally love instant pleasure.

We want to feel good right now.

If a task is hard and the goal is far away, we feel tired.

We want to stop.

I see.

That's why many people quit their new routines too early.

It feels too difficult, and they don't see fast results.

Exactly.

And if you only use strict discipline every single day,

there's a big danger.

What danger?

You might burn out.

You get too tired.

Your brain feels stressed.

And you completely stop trying.

Oh, I know that feeling.

I always feel guilty when I treat myself.

I think, Anna, you should be stronger.

You shouldn't need a reward to do basic things.

Many people feel that way.

We're taught that hard work must be painful.

But our brains don't work like that.

They don't?

No. If something is always painful,

our brain says, Stop doing this right now.

That's why I always quit going to the gym after two weeks.

It hurts.

I'm tired.

And I see no changes in my body.

Right.

Your brain sees no reason to continue.

But what if?

You buy a special coffee only on the days you go to the gym.

Ooh.

Then my brain says, OK,

the gym is hard, but we get that delicious coffee afterward.

Exactly.

It's about balancing the hard work with a little bit of joy.

That makes sense.

And the reward must match the habit, right?

If my goal is to save money,

my reward for saving $10 cannot be buying a $50 shirt.

That's a great point.

The reward must be small.

Just a small treat to keep you moving forward.

Like a micro reward, something tiny,

like a five-minute podcast, or a cup of your favorite tea.

Perfect examples.

And here's a useful trick.

100

You can use the if, then structure.

101

If I finish studying for 20 minutes,

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then I listen to one song I love.

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Oh, I like that.

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If, then makes the rule very clear.

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There's no excuse not to follow it.

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Exactly.

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It removes the decision.

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Your brain knows exactly what to expect.

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It's time to learn some phrases from our chat today.

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Let's look at five useful expressions.

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First, treat yourself.

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It means to do something nice for yourself because you deserve it.

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Example, you worked very hard today.

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You should treat yourself to a nice dinner.

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Second, burnout.

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It means to become extremely tired from working too much.

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Example, if you work every weekend without resting,

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you will quickly burn out.

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Third, long-term goal.

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It means a plan or target you want to reach in the future, not right now.

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Example.

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Buying a house is my biggest long-term goal.

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Fourth.

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Micro reward.

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It means a very small, simple reward.

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Example.

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A cup of tea after studying is a perfect micro reward.

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Fifth.

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If.

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Then.

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A simple rule to link a task with a reward.

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Example.

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If I clean the kitchen,

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then I watch one funny video.

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Now we want to hear from you.

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Do small rewards help you stay motivated or do they distract you from your goals?

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Tell us what you think and share your answer with us in the comments.

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Now that we understand why strict discipline isn't always enough,

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Let's talk about the science behind habits.

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Science?

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That sounds a bit complicated.

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Is it difficult to understand?

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Not at all.

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It's actually very simple.

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It's all about a special chemical in our brain called dopamine.

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Dopamine.

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I've heard that word before.

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What exactly does it do?

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Think of dopamine as a happy messenger in your brain.

150

When you do something enjoyable, your brain releases dopamine.

151

It makes you feel good.

152

Okay.

153

So when I eat a delicious piece of chocolate,

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my brain gets dopamine and I feel very happy.

155

Exactly.

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But dopamine does something else too.

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It's not just about feeling happy.

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It's also about motivation and memory.

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How does that work?

160

When your brain feels that happy dopamine rush,

161

it says, Wow, that was great.

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We should do that action again.

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So the brain remembers the action that caused the good feeling.

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Right.

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This creates something called the reward loop.

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It has four simple steps.

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What are the four steps?

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Step 1.

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You have a task.

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Let's use cleaning the house as an example.

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Okay.

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Step 1 is the task, cleaning the house.

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What's step 2?

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Step 2 is doing the hard task,

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but adding a small reward at the very end.

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After you clean the living room,

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you watch one funny video on your phone.

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That sounds nice.

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Step 3 must be the brain's reaction.

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Yes.

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Step 3 is the good feeling.

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Your brain releases dopamine because you watched the funny video,

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you feel happy and relaxed.

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And step 4?

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Step 4 is repeating the habit.

186

The next time your house is dirty,

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your brain remembers the funny video it makes cleaning feel less

188

terrible you actually want to finish the task to get the reward

189

that makes sense the brain connects the difficult task with the positive feeling yes the brain learns

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that hard work leads to a good outcome let's think of another example how about learning English perfect Step 1.

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The task.

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Practicing vocabulary for 20 minutes.

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Step 2.

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The reward.

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Listening to your favorite song right after you finish.

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Step 3.

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The good feeling.

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The music makes you feel relaxed.

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Your brain loves it.

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And Step 4.

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Repeating it tomorrow.

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Practicing vocabulary will feel a little easier because I look forward to the music, Exactly.

203

And the reward doesn't have to be expensive or unhealthy.

204

A hot shower after a run,

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playing with your pet after homework.

206

These are all perfect rewards.

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But what if we don't use the reward loop?

208

What if we just force ourselves to study with no music,

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no coffee, and no fun?

210

If there's no reward, the brain only feels the pain and the stress.

211

It tries to protect you from things that don't feel good.

212

And the brain will help you make excuses.

213

You'll say, I'm too tired today, or I'll study tomorrow.

214

Exactly.

215

So by using the reward loop,

216

we're actually working with our brain, not against it.

217

Let's review these useful expressions together.

218

First, make sense.

219

It means to be logical or easy to understand.

220

Example.

221

Your explanation is very clear.

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It makes perfect sense to me.

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Second, look forward to.

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It means to feel excited about something that is going to happen.

225

Example.

226

I always look forward to the weekend so I can rest.

227

Third, work with.

228

It means to cooperate with someone or something instead of fighting it.

229

Example.

230

We should work with our team to finish the project faster.

231

Fourth, make excuses.

232

It means to give false reasons why you cannot do something.

233

Example, he didn't want to clean his room,

234

so he started to make excuses.

235

Fifth, over time.

236

It means gradually, as time passes.

237

Example, if you practice every day,

238

your English will improve over time.

239

What do you usually do to feel good after a long and difficult task?

240

Share your answer and your favorite reward with us in the comments.

241

We've talked a lot about dopamine and the reward loop today.

242

Yes, and it really changes how I think about my daily routines.

243

I used to be so hard on myself.

244

If I couldn't finish a simple task using pure discipline,

245

I felt like a failure.

246

Many people feel that way.

247

We often hear the phrase, no pain, no gain.

248

Society tells us that if something is easy or enjoyable, it's not working.

249

Exactly.

250

I thought I had to suffer to see results.

251

When I studied in college,

252

I forced myself to sit in a quiet room.

253

No music, no snacks, no breaks.

254

And how long did that studying habit last?

255

Usually about three days.

256

Then I'd get extremely tired,

257

close the book, and watch television for five hours instead.

258

That's the perfect example of zero rewards.

259

When the brain gets no positive feelings,

260

it searches for a huge distraction.

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I sometimes still fall off the wagon.

262

I start a new habit with so much energy,

263

and then after one week, I just stop completely.

264

Oh, I know that feeling very well.

265

I fell off the wagon with my morning running habit so many times.

266

So what do you do when that happens?

267

I remind myself.

268

Baby steps.

269

You don't have to be perfect.

270

Just do one small thing.

271

Even just five minutes.

272

Baby steps.

273

I love that.

274

Don't try to run a marathon on day one.

275

Just put on your shoes and walk to the door.

276

Exactly.

277

And the most important thing, keep at it.

278

Don't quit just because you missed one day.

279

One bad day doesn't erase all your progress.

280

Just keep at it and start again tomorrow.

281

And using a small reward makes it much easier to start again after you've stopped.

282

I see.

283

The small reward is just like training wheels on a bicycle.

284

It helps you keep your balance until you know how to ride all by yourself.

285

That's a wonderful way to describe it.

286

Once the habit is strong,

287

you can take the training wheels off.

288

The positive behavior itself feels rewarding.

289

This gives me a lot of hope.

290

I'm going to try this tomorrow morning.

291

I want to build a habit of reading 10 pages of a book every day.

292

That's a great goal.

293

What will your small reward be?

294

After I finish reading my 10 pages,

295

I'll allow myself to drink a special cup of hot chocolate while looking out the window.

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That sounds very peaceful.

297

I'm sure your brain will release plenty of dopamine for that.

298

So Ben, today we answered the big question.

299

We know why small rewards work,

300

and we understand the science behind it.

301

Yes, we discovered the dopamine secret.

302

But I still have a question.

303

How do we actually build a good reward system?

304

What if my reward is too big or what if I take the reward before I finish the task?

305

Those are very common problems and that's exactly what we'll talk about in our next episode.

306

We'll show you step by step how to set up the perfect reward system so you never fail.

307

let's look at five expressions from our conversation first be hard

308

on yourself it means to criticize yourself too much example you're doing your best

309

so please don't be hard on yourself second no pain no gain a common saying

310

that means you must work hard to succeed example my legs hurt after the gym

311

but no pain no gain third fall off the wagon it

312

means to stop a good habit after trying for a while

313

example I fell off the wagon with my diet last month

314

but I started again this week fourth baby steps it means

315

doing small easy actions at first example don't try to study for three hours on day one.

316

Just take baby steps.

317

Fifth, keep at it.

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It means to continue trying and not give up.

319

Example.

320

Learning English is hard sometimes,

321

but keep at it and you'll improve.

322

Now we want you to practice with us.

323

Please complete this sentence.

324

After I finish, I like to reward myself with.

325

Share your sentence with us in the comments.

326

Thank you for listening to Everyday English Talk today.

327

We hope you enjoyed learning about habits and dopamine.

328

Remember, learning English is also a habit.

329

Don't forget to reward yourself for listening to this entire episode.

330

You can download the free PDF transcript and vocabulary exercises in the description below to practice your reading and writing.

331

Keep practicing.

332

Be kind to yourself.

333

and we'll see you in the next episode.

334

Goodbye, everyone.

335

Bye.

TRENDING

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