ฝึกพูดภาษาอังกฤษด้วยเทคนิค Shadowing จากวิดีโอ: The Art of Building Healthy Habits Without Motivation

Have you ever made a firm,

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Have you ever made a firm,

completely serious promise to yourself to go to sleep early?

Oh, I know this feeling.

Right.

You look at the clock,

you confidently declare, tonight I am getting eight hours of sleep.

And yet somehow you find yourself wide awake at like 1247 in the morning.

Yeah, just staring at your phone in the dark.

Exactly.

You're watching a 45-minute video about how to build a wooden cabin in a Finnish forest.

And just to be totally clear,

you do not live in Finland.

No, not at all.

You have absolutely no woodworking skills and you don't even,

you know, like being outdoors that much.

You have zero interest in cabins.

But there you are watching someone chop wood while your alarm clock is just waiting to punish you in a few hours.

Well, welcome to English Learning Podcast for daily life,

real conversation and easy listening practice.

We are so excited you're tuning in today.

So in the next 30 seconds,

let me tell you exactly what you will learn today.

We are exploring the messy,

complicated reality of human habits.

We are going to look past all those perfect routines you see online to understand why we struggle

so much to do what's good for us.

And we are breaking this down into a total of three important points or three layers today.

Three main layers.

We'll cover environment, emotion, and routine.

By the end of this video,

you will know exactly how to trick your brain into making good habits easy.

I love that.

And we are specifically making this for all of you out there who are learning English.

You are our targeted audience.

We know you're trying to improve yourselves,

build better habits, and master a new language at the same time.

Which is just incredible.

I mean, it takes so much dedication.

You should be really proud of yourselves.

Absolutely.

And as we go through this,

I highly encourage you to try speaking some of these concepts out loud.

Talk to a study partner or,

you know, even use one of those AI partners to practice having a real conversation about habits.

It's such a great way to lock in the vocabulary.

It really is.

Okay, so stick around because after we explain this first point,

you're going to find out about the invisible little villains in your kitchen

that are ruining your diet without you even realizing it.

I love that part.

So let's dive into our first layer,

which is our physical environment.

Yeah, let's start there because so often people think that to build a good habit,

they just need more information.

Right.

Like they just need a new fact.

Exactly.

But nobody hears that vegetables are good for you or that sleep is important and thinks,

wow, this changes everything.

I had no idea.

Yeah, we already have the information.

The gap between what we know and what we do isn't a lack of knowledge.

So what is it?

Well, it is believed by many experts that the gap is all about human biology trying to survive modern life.

When you wake up, your prefrontal cortex,

that's a logical forward thinking part of your brain, it's totally rested.

So that morning version of you sets these really ambitious goals.

Exactly.

But by the evening, after a whole day of making decisions and dealing with stress,

you experience decision fatigue.

That logical part of your brain just sort of goes offline.

And the older emotional part of the brain takes over.

Yeah.

And it doesn't care about tomorrow's goals.

It just wants comfort right now.

Which perfectly explains why we want snacks and a glowing phone screen at nine o'clock at night.

Right.

And to fix this, we have to talk about identity versus intention.

There is a huge difference between saying,

I'm trying to be healthier this week and saying,

I am someone who takes care of my body.

Okay, wait, let's break that down for English learners.

You used the word intentional earlier when we were prepping for this.

Intentional is a great vocabulary word.

It really is.

Intentional means doing something on purpose with clear thought rather than just doing it by accident.

So being intentional means you are making choices by design,

not just letting the day drag you around.

Exactly.

But even if you have a strong identity,

you still might fail if you don't fix your space.

Right.

The environment.

Let me give an example.

Say I'm trying to eat healthy,

but my house is full of junk food.

Relying on raw discipline in that situation is like trying to walk up a down escalator.

Oh, that's a great idiom.

Let's explain that one.

100

Yeah.

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An escalator is those moving stairs you see in a shopping mall.

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If the stairs are moving down,

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but you are trying to walk up them, it's really, really exhausting.

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Right.

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You might make a little progress,

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but the second you stop walking,

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the stairs carry you right back down to the bottom.

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Exactly.

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Your environment is the escalator.

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It's usually much stronger than your willpower.

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A famous psychologist once said that if you keep biscuits in a clear glass jar on your kitchen counter,

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you are basically inviting confident little villains into your house.

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Confident little villains.

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I love that phrase.

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Let's explain it.

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A villain is a bad guy in a movie.

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So these cookies are like little bad guys just sitting there confidently daring you to eat them.

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Yeah, because every time you walk past them,

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your brain has to make a choice to say no. And that drains your energy.

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We do the exact same thing with our phones, don't we?

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Oh, absolutely.

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Keeping your phone charging right next to your pillow turns it into a toxic bedtime companion.

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It's just too easy to grab it.

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These constant easy distractions are fundamentally detrimental to our goals.

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Detrimental.

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That's another great word for our learners.

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Yes.

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Detrimental simply means harmful or damaging.

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So having your phone in bed is detrimental to your sleep.

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To fix the habit, you don't need to be a stronger person.

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You just need to move the phone charger across the room.

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Increase the friction for the bad habit and make the good habit easier.

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Put your running shoes by the door.

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Put the cookies in the highest cabinet.

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Okay, that wraps up our first segment.

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So let's do a quick vocabulary summary of what we just covered.

137

Great idea.

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Our key words were intentional,

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which means doing something on purpose.

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The phrase walking up a down escalator,

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which means fighting a losing battle against your environment.

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And the word detrimental, meaning harmful or damaging.

143

Perfect.

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Okay, want to know why your bad habits are actually just your brain's weird way of trying to save your life?

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Coming up in segment two,

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we're diving into the emotional side of things.

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But before we get to layer two,

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let's take a quick pause.

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If you are learning English,

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we want to give you a section focused on specific techniques to practice listening daily.

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Yes.

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Listening is so important.

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One of the best techniques is called shadow reading.

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Shadow reading is amazing.

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It's when you listen to a podcast,

156

like this one, and you try to repeat the words out loud at the exact same time the speaker is saying them.

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It feels a little silly at first,

158

but it forces your mouth to get used to the natural rhythm of English.

159

Another great technique is passive listening.

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Just have English audio playing in the background while you cook or clean.

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Your brain absorbs the sounds even if you aren't paying close attention.

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So true.

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Okay, let's do a mid-episode challenge right now.

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I want you, the listener,

165

to repeat a key phrase aloud wherever you are.

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Are you ready?

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Here's the phrase.

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I control my environment.

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My environment does not control me.

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Say it out loud.

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I control my environment.

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My environment does not control me.

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Awesome job.

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And hey, since we are about 10 minutes in,

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if you are enjoying this deep dive,

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please take a second to like,

177

share, and subscribe to the channel right now.

178

It really helps us out.

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It really does.

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Okay, let's jump into layer two.

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Emotion.

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We have to examine why we are so drawn to bad habits in the first place.

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Right.

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We tend to think that eating a whole box of cookies or doom scrolling on social media is all about seeking pleasure.

185

We think we do it just because it feels good.

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But in reality, it's rarely about pleasure.

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These are emotional coping mechanisms.

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Coping mechanisms.

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That means tools we use to deal with stress or difficult feelings.

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Exactly.

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We use these bad habits to comfort ourselves when we feel overwhelmed,

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lonely, or mentally tired.

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So we aren't really chasing a high.

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We're just trying to numb a low.

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From a biological standpoint, when you are stressed,

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your body is flooded with cortisol.

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Your nervous system feels like it's under attack.

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Eating sugary foods or swiping on your phone gives you a quick hit of dopamine,

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which acts like a temporary pacifier.

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Wow.

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We are basically self-medicating with distraction.

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And what's crazy is how society actually cheers for some of these bad habits.

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Think about the productivity trap.

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We celebrate people for burning the candle at both ends.

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Oh, burning the candle at both ends.

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Let's explain that idiom for the learners.

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Sure.

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If you have a candle,

209

you usually just light the top.

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But if you light both the top and the bottom,

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it burns out twice as fast.

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So burning the candle at both ends means working incredibly hard

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from early in the morning until late at night without getting any rest.

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People drink four cups of coffee,

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answer emails at midnight, and everyone says,

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oh, wow, look at their dedication.

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But underneath, the nervous system is totally breaking down.

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Yeah.

219

So if you try to break a bad habit,

220

like staying up late without fixing the exhaustion underneath it, it's a disaster.

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It's like standing in a heavy rainstorm with an umbrella.

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Right.

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The umbrella is your bad habit.

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It's the only thing keeping the rain off you.

225

If someone just snatches the umbrella away and says,

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hey, stop doing that, it's a bad habit,

227

you don't magically become dry.

228

Exactly.

229

You just get completely soaked by the rain.

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The rain represents your stress and burnout.

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If you don't fix the rain,

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your brain will just panic and look for a new umbrella.

233

If you force yourself to stop scrolling on your phone,

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you might start aggressively biting your nails instead.

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The nervous system demands to be regulated.

236

You have to address the weather,

237

not just take away the umbrella.

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And the modern world makes this so hard.

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The default setting of modern life is just distraction.

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Everything is designed to make unhealthy patterns easy,

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sit more, scroll more, sleep less.

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The tech industry spends billions to keep us hooked.

243

Your phone never tells you,

244

hey, you've been looking at a screen for two hours.

245

Maybe go look at a tree.

246

Never.

247

It just automatically plays the next video.

248

Because of this, it is believed that trying to totally eliminate bad habits is too hard.

249

A much better approach is simply to cut back on them.

250

Cut back on.

251

That's a very useful phrasal verb.

252

It means to reduce the amount of something rather than stopping it completely.

253

Right.

254

So you don't say, I will never eat sugar again.

255

You just say, I'm going to cut back on sugar.

256

It's so much more realistic.

257

When you focus on cutting back,

258

it feels like a small adjustment, not a prison sentence.

259

Awesome.

260

Let's do our quick vocabulary summary for segment two.

261

Okay.

262

We learned coping mechanism, which is a way to deal with stress.

263

We learned the idiom burning the candle at both ends,

264

which means working way too hard without rest.

265

And we learned the phrasal verb cut back on, which means to reduce.

266

Okay, stick around because coming up in our final layer,

267

we're going to find out why a 10-minute walk is actually better than a one-hour gym session.

268

Let's get right into layer three, routine.

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How do we actually build routines that work in the real world?

270

Well, first we have to abandon the myth of the perfect routine.

271

You know the ones online.

272

Wake up at 5 a.m.,

273

drink hot lemon water, write in a journal for 20 minutes,

274

do an intense workout, and make a beautifully perfect bowl of oatmeal.

275

Oh, I know those videos.

276

And by day three of trying to do all that,

277

you find yourself experiencing a very specific adult crisis.

278

You are just furiously angry at your bowl of oats.

279

Right, because you are tired,

280

you're running late, and the routine that was supposed to bring you peace is now just causing massive stress.

281

I have absolutely been angry at Oates.

282

It's because the routine isn't sustainable.

283

Exactly.

284

Sustainability is the key word here.

285

Sustainability means something you can keep doing for a long time without burning out.

286

A 10-minute walk

287

that you actually do every single day for five months is infinitely better than a brutal one-hour workout that you keep skipping.

288

We get so tricked by the idea of a dramatic transformation that we forget about moderation.

289

Moderation.

290

Let's explain that one.

291

Moderation means doing things in a balanced, healthy way.

292

Not too much, not too little.

293

It isn't glamorous for a viral video,

294

but moderation brings real peace.

295

When you aim for moderation, you unlock self-trust.

296

And this is so deep.

297

Our brains basically keep an internal ledger,

298

like a record book of the promises we make to ourselves.

299

Right.

300

When you say, I'm going to totally change my life tomorrow,

301

and then you fail by lunchtime,

302

your brain logs that as a broken promise.

303

Over time, you just stop believing yourself.

304

But every time you keep a micro promise like I'm going to drink one glass of water before my coffee,

305

you prove you are reliable.

306

You log a kept promise in that mental record book.

307

But, you know, we are human.

308

We will inevitably mess up.

309

We'll miss a Tuesday.

310

We'll eat the junk food.

311

What happens then?

312

That is where the difference between a punishment plan and a care plan comes in.

313

If you approach habits with anger like I'm so lazy,

314

I need to force myself to be better.

315

That's a punishment plan.

316

And it has to fail, right?

317

Because punishing yourself creates stress.

318

And as we learned earlier,

319

what does the brain do when it's stressed?

320

It looks for comfort.

321

It goes right back to the bad habits.

322

A care plan, however, treats your body like a complex system that needs support.

323

I love the visual comparison of a statue and a tree.

324

Let's share that.

325

Yeah.

326

Think of a statue.

327

It looks incredibly strong, carved from solid stone,

328

but its strength is entirely rigid.

329

If something heavy hits a statue, it cracks.

330

And once it cracks, it's permanently broken.

331

But a tree is resilient.

332

Resilient is a great word.

333

It means the ability to recover quickly from difficulties.

334

Exactly.

335

A tree bends with the wind.

336

It sways violently in a storm,

337

but because it bends, it doesn't break.

338

It recovers.

339

If your routine requires absolute perfection,

340

you are building a statue.

341

The moment you sleep through an alarm, you crack.

342

But if you build sustainable,

343

moderate habits rooted in self-care,

344

you become a resilient tree.

345

You can have a messy week and still keep growing.

346

To help you become more like a tree,

347

we've put together a quick list of small morning habit steps for busy learners.

348

Oh, I love actionable lists.

349

Let's hear them.

350

Number one, drink one glass of water before looking at your phone.

351

Number two, do a simple one minute stretch while the coffee is brewing.

352

Nice and easy.

353

Number three, step outside or look out a window to get natural light in your eyes for just two minutes.

354

And number four, listen to one short English podcast while you commute or get dressed.

355

Those are all so sustainable,

356

none of them require waking up at 4 a.m.

357

Exactly.

358

It's all about moderation.

359

All right, time for our final vocabulary summary for segment three.

360

We talk about sustainability, meaning the ability to maintain something over time.

361

Moderation, which means keeping things balanced and reasonable.

362

And resilient, which means being able to recover quickly from tough situations.

363

Bending, not breaking.

364

Perfect.

365

Wow.

366

We've covered incredible ground today.

367

We started with the funny image of watching a finished cabin video at 1 a.m.

368

And we learned that habits are not just about discipline.

369

We learned we have to shape our physical environment to make bad choices harder.

370

We have to recognize that bad habits are really just emotional umbrellas protecting us from the rain of stress.

371

And we explored how to build self-trust by making tiny, sustainable promises.

372

We abandoned punishment plans, and we learned to be trees, not statues.

373

And as promised, we have a bonus for you at the end here.

374

Yes, the bonus.

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The bonus tip is a concept called habit stacking.

376

If you want to build a new habit,

377

don't just rely on remembering it.

378

Attach it to an old habit.

379

So if you already brush your teeth every morning,

380

which I hope you do tell yourself right after I brush my teeth,

381

I will practice two new English vocabulary words.

382

You stack the new habit on top of the old one.

383

It works like magic.

384

That is such a great bonus tip.

385

Habit stacking.

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Try it out tomorrow morning.

387

Absolutely.

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Now, we want to see who made it all the way to the end of this deep dive.

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If you are still listening,

390

I want you to write,

391

I am consistent in the comment box right now.

392

Yes.

393

Write, I am consistent in the comments so we know who the truly dedicated learners are.

394

And hey, we really want your feedback.

395

What kind of topic do you want next video?

396

Let us know in the comments.

397

And please do hype this video if you liked it.

398

Give it a thumbs up.

399

Share it with your friends.

400

Also, if you want to read an article about English learning,

401

go into the description box below.

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I've provided a link there.

403

If you subscribe just once,

404

you will receive a free article in your email for free every single time we publish one.

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It's totally free.

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Check the description box.

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And if you enjoyed this podcast,

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there are many more podcasts on my channel.

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Go check them out and binge watch your favorites.

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You can just let them play in the background while you clean up.

411

Such a good way to practice.

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Before we go, I want to leave you with one final provocative thought.

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We talked about how we use bad habits as emotional umbrellas when we are stressed.

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But think about the digital world today.

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The algorithms on our phones don't just know what we want to buy.

416

They map our emotions.

417

They know when we are anxious or lonely based on how fast we scroll.

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It's kind of scary, right?

419

It is.

420

So if our bad habits are just coping mechanisms,

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how much harder will it be to build healthy routines

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when the technology of tomorrow is perfectly engineered to sell us the exact emotional umbrella we are desperately looking for?

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Something to think about.

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That is a very deep challenge to ponder.

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Keep practicing, everyone, and be kind to yourselves.

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Until next time, keep learning and keep diving deep.

TRENDING

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