Luyện nói tiếng Anh bằng Shadowing qua video: Micro habits that improved my life ✨
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What is the issue of the problem?
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What is the issue of the problem?
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We live in a world that idolizes instant results and dramatic changes.
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So naturally I think this pushes many of us to set these really ambitious goals.
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And I don't know about you,
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but if I make a really big goal and I don't stick to it,
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I start to lose trust in myself.
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I start to think I'm the problem.
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I lack motivation or willpower.
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But what if the issue isn't us?
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What if the issue is the method?
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Because if there's anything that I've learned,
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it's that true progress comes from small daily commitments.
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The micro habits.
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Just tiny, everyday actions that over time compound into significant change.
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And so today I want to share some micro habits with you that have changed my life.
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Normally when people talk about micro habits,
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they mean flossing your teeth and making the bed.
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Those are great too, but I'm going to talk a little bit more about mindset shifts.
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And a brief thanks as well to my favorite meditation app in the whole world,
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Headspace, for partnering with us on today's video.
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We're gonna chat more about them at the end.
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I've gotten into the habit of telling myself, no more day zeroes.
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What are day zeroes?
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In project management terms, it's the planning phase before any real action takes place.
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Like how many times have we told ourselves,
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I'll start my essay tomorrow.
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I'll start exercising tomorrow.
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I'll start eating better on Monday.
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Even though setting these intentions is great,
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I feel like it's those day zeroes that are often holding us back.
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The author Dale Carnegie once said,
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inaction breeds doubt and fear,
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but action breeds confidence and courage.
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So I keep reminding myself,
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no more waiting for tomorrow when today is already here.
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After all, today is yesterday's promise of, I'll do it tomorrow.
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So even if the day feels like it's almost over,
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there's always time to write one sentence for that essay.
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Do one plank.
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Prep one quick jar of overnight oats.
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It's nothing grand, it's just one thing,
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but at least one isn't zero.
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From the time that we were just little children,
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we've been taught to apologize.
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And of course, do apologize if you've done something wrong,
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but I feel like it's also become so second nature for us to say sorry for the most trivial things,
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even when we've done nothing wrong.
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And I think this is especially true for myself and other fellow Canadians.
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We're known for saying sorry for just about everything.
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But I think over time,
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it can really start to diminish our self-worth.
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And one of my goals these last years has been to try to increase my self-confidence a bit.
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And one micro habit that's been helping in that is to shift away from the default apology to instead saying thank you.
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So instead of saying, I'm sorry,
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I'm talking so much, I'll say instead,
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hey, thank you for listening.
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Instead of saying, I'm sorry,
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I'm running late, I'll say,
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thank you for waiting for me.
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It's just so much more empowering.
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It makes us feel better about ourselves and it also makes the other person feel valued too.
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It's a win-win.
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And the same thing goes when we're receiving compliments.
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In the past, I used to downplay or brush off compliments thinking I was being modest.
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But when someone is offering praise,
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they're gifting you with their admiration.
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And to dismiss it is to downplay yourself and also to refuse someone's heartfelt gift.
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So the next time someone gives you a compliment,
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just accept it and say thank you.
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This is probably one of my favorite micro habits.
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It just makes me so happy.
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A while ago, I read this piece by an author,
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Kurt Vonnegut, and he was talking about a simple habit that his Uncle Alex practiced.
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Whenever a good moment would pop up in life's seemingly routine moments,
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Uncle Alex would stop and say,
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well, if this isn't nice,
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I don't know what is.
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It was his way of grounding himself and cherishing the simple pleasures in life that we often overlook.
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And ever since I read that,
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I've gotten into the micro habit of just vocalizing that sentence out loud.
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So if I'm working and the sun is just pouring out onto my face,
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I'll actually pause to feel it and I'll say,
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if this isn't life, I don't know what is.
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And I know the original quote says nice,
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but I just like the way life sounds better,
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so that's what I've been saying.
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If I'm sipping my first cup of coffee in the morning and it's just hitting the spot,
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I'll say if this isn't life,
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I don't know what is.
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If I see a beautiful sunset on my way home or if I hear somebody playing beautiful music,
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you get the idea.
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Sometimes I get so caught up in the next big thing that
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highlighting these little joys has helped me to reconnect with life's daily magic.
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We've all been told our whole lives that stress is bad for us
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and that we should try to avoid it at all costs, right?
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But stress is just an inevitable part of life.
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And I'm the kind of person who,
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if you tell me not to stress,
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I'm going to start stressing about the fact that I'm stressing.
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And so recently, I listened to this audiobook called The Upside of Stress.
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It's written by a psychologist,
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Kelly McGonigal, and it has been life-changing.
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So McGonagall suggests that stress isn't the real enemy,
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but our perception of it is.
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If we believe stress is harmful, it often will be.
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It's kind of like a self-fulfilling prophecy.
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But, and this is super cool,
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by simply reframing how we view stress,
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we can change the whole biological response.
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McGonagall shared several studies where,
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for example, if before an exam,
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students are told that, hey,
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the stress that you're feeling, it's actually helpful.
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The rapid heartbeat, the quickened breathing,
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this is all preparing your body for action.
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If students were told this,
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they actually reported that they felt more focused during the exam and they performed better too.
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And this is all just because they were told that stress could be beneficial.
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And as a result, their bodies acted accordingly.
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Their blood vessels, instead of constricting, stayed relaxed.
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Anxiety and inflammation in the body decreased and even helpful hormones were released.
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And so ever since learning this,
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I've tried to get into the micro habit of reframing my stress.
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Instead of telling myself, I shouldn't feel this,
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I should calm down, I try to instead channel that energy into making things happen.
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Instead of seeing the stress as something that's hindering me,
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I tell myself, you've found a challenge,
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but you're excited about this, you've got this.
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It's a small mindset shift, but it's been transformative.
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Stress has gone from being something that consumed and controlled me to now actually being an ally.
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We've all had moments where we impulsively react too quickly.
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Maybe it's an unexpected comment from a partner,
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or sudden traffic, a last-minute project change.
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How many times have we wished that we just took a little pause before diving headfirst into a response or reaction?
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We all know that speedy reactions can sometimes lead to misjudgments and missed opportunities to understand the big picture.
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So I've been actively trying to create space between receiving information and formulating a response.
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giving myself permission to digest and just let the information marinate.
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I've gotten into the habit of just taking a deep breath anytime I feel emotionally charged
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and it's almost magical how this simple pause has completely changed the quality of my responses.
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I think it's made my communication a lot more clear
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and thoughtful and calm
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and I do attribute a lot of this also to having learned about meditation
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because in meditation we're encouraged to acknowledge our thoughts and to sit with them and then to let them go without judgment.
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And so with that I do want to thank our friends over at Headspace for sponsoring today's video.
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Headspace is this incredible meditation app that I've personally been using for about a decade now.
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But before I discovered Headspace I used to think
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that meditating was really boring and I often just couldn't sit with it for a long time.
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But I think that's why I've appreciated and used Headspace all these years,
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is that their meditations are guided and they're narrated by some of the most incredible instructors.
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When we train the mind,
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we're learning to listen, not only to our own thoughts and feelings,
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but also to those around us.
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But even if you feel like sit down,
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eyes closed meditation isn't your thing,
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they have plenty of other mindfulness content on the app as well.
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Things like breathing exercises and sleep content to just general mindfulness activities
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that you can do while you go on a walk, for example.
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And because we're on the topic of micro habits,
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meditation doesn't have to be something that takes 30 minutes or an hour.
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Headspace offers sessions that can be finished in as short as three to five minutes.
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So if you've ever been curious about meditation,
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I highly recommend giving Headspace a try.
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I promise you're gonna love it.
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And for a limited time,
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they're actually offering a 60-day free trial of the app.
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You can grab it by either scanning this QR code right here
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or just click the link I'll leave for you in the description box below.
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And I'm curious to know if there are any mindset shifts
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or micro habits that you've implemented in your life
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if you're willing to share it i'd love to learn about it
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and i'm sure others would as well
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so i'll see you in the comments thanks
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so much for hanging with me today friends i really appreciate it pick up lines signing off
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and i'll see you in the next video
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and then i'm gonna kind of go like yeah is it working yeah i mean it is
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but I almost think it's too funny to get in this video.
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Ready?
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Mm-hmm.
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I have to not laugh.
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Hold on.
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