跟讀練習: 7 Tiny Micro Habits That will *ACTUALLY* change your life - 通過影片學習英語口語
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I refuse to believe that everyone cannot implement these seven micro habits within one day and completely transform their life.
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But what even is a micro habit?
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I hear you ask.
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Well, we are going to uncover the seven micro habits that have completely transformed my life in the micro habits Oscars.
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All the awards are timestamped here for your convenience.
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If you would like to skip ahead and by the end of the video, I'm pretty sure you will know exactly what a micro habit is without me even having to tell you
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because it is glaringly obvious what links all these habits together.
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Sit tight because it is time for the awards ceremony to begin.
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Starting with the best wellness micro habit.
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As a doctor I cannot stand the amount of misinformation
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that exists around your body and your health
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and how being healthy has become so much more confusing than it needs to be.
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Meaning that a lot of us decide to just completely give up altogether but being healthier means we are happier, we're more productive, we're more fulfilled and ultimately we just enjoy life more,
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which is exactly why this micro habit had to come first.
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The winner is the diversity jar.
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I am fascinated by the evolving research into our gut
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and the effects it has on everything from our immune system to our energy levels.
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But if you are confused about the huge amount of contradictory information that exists around gut health, then you are not alone.
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So much information on the internet is just designed to try and sell you something or even worse is completely incorrect.
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But one well evidenced way to boost sugar health is eating a diet diverse in plant fibers.
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But of course buying a wide variety of fruits
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and veg every single week can be so expensive and lead to a huge amount of food waste.
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The diversity jar however is a simple solution.
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It's simply a mixture of foods that have one a long shelf life, two are neutral in flavor so that they can be added to loads of different meals and three,
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packed with plant fibers.
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I literally just add a couple of tablespoons onto every single
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one of my meals to boost the diversity of plant fibers in my diet, thus contributing to a healthier gut microbiome,
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thus improving my digestion, my immune function and even my mental health.
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I have a full video coming out soon about everything you possibly need to know about gut health.
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So if you would like to see that video, of course, make sure you're subscribed so you don't miss it.
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But I guarantee that out of everything in that video, this micro habit is the easiest way to boost your gut health without even trying.
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I use my diversity jar every single day and it honestly took me about 20 minutes to make.
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Award number two, the best combined micro habit.
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This micro habit is a combination of sweets as strawberries
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and cream or sunshine and a beach and you're going to want to listen
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if you currently have a habit of sticking on YouTube
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when you're getting ready or popping on the radio in the car
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or sticking the tv on when you're bored you are sleeping on an opportunity
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because this micro habit transformed my productivity
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and my growth the micro habit is matching the activity
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that you are doing with content correctly let me explain content could be audio like music
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or podcasts or visual like tv or film
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and activities could be cleaning commuting getting ready anything where you have someone on in the background if you're anything like me.
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So here's an example of how we pair properly.
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Scenario A, you have a task that you are procrastinating, tidying your room, cleaning, even going out for a run.
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You are going to pair it with content type one.
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This is binge worthy, guilty pleasure content.
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The content that serves no other purpose in your life other than pure joy.
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I'm talking TV series, cringey rom-coms, your favourite YouTube channels, etc, etc, etc. These types of content are designed to keep you hooked
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and you are capitalising on the vast amount of psychological research
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that has gone into producing them to get you to do stuff that you don't want to do.
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Now, Scenario B.
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A neutral activity that you're not procrastinating.
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Maybe it's getting ready in the morning, commuting or something you enjoy like cooking or painting.
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You are going to intentionally pick content that is more in line with your goals.
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educational, enriching, helping you become 1% better every single day
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because the opportunity to consume content has arisen but you don't need an incentive to get the task done.
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The most easy and efficient way I've got my hands on this sort of content is Skillshare.
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Skillshare is the largest online learning community with the widest of breadth and depth of topics from illustration,
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graphic design, photography, music, marketing, productivity and so much more.
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So as it is the summer of learning, the next time that you need some of this content to consume, you're going to get yourself over to Skillshare.
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You're going to find a class in an area that you want to level up in.
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If you're a student and you choose to go back to school soon, then learn how to study anything based on science.
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If you want to work out what goals you actually want to set for yourself, then maybe reach your goals.
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Seven personal development exercises to build a life you love.
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I want to make sure I remain focused and clear about what a life I love means to me.
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And I am obsessed with how Skillshare has such a strong learn by doing approach to teaching
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which is exactly why I love everything this class has to offer.
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The options are endless but you're going to find a class, you're going to click play and you're going to watch
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and wait as the time is seamlessly enriched with knowledge that you otherwise would have gone without.
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If you're quick you can also click the link in my description
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because the first 500 people to click the link will receive a free one month trial to Skillshare.
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If you're familiar with compounding then you'll understand how just by getting 1% better every single day, you can create exponential results over time.
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And consuming Skillshare is by far my favourite way to try and be 1% better every single day.
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Three, the best biological micro habit.
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I learned this biological micro habit in medical school
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and I wish everyone knew it because you can literally hijack your body's nervous system and induce a state of relaxation.
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And it is painfully simple, but first we have to talk about the science.
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In your body you have the sympathetic nervous system and the parasympathetic nervous system.
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When the sympathetic nervous system is activated this is what we know as fight or flight stress,
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anxiety, panic, whereas the activation of the parasympathetic nervous system leads to relaxation.
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There is a nerve in our body called the vagus nerve.
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This nerve is part of the parasympathetic nervous system and
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if we learn how to effectively activate it we can override our body and calm it down,
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which of course, if you are able to do that in this stress-filled chaotic world, that's the closest there is to a magic pill.
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So how do we harness the power of the mystical vagus nerve to reduce anxiety and promote relaxation?
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We activate it by, drum roll please, breathing.
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Yep, breathing before you switch off because you're a little bit annoyed at me at how horrifically simple that was, I want you to know that I dismissed breathing exercises too,
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I thought that they were just encouraged as moments to have for yourself,
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to be alone, to sit with your own thoughts before you make any rash decisions and as someone who is clinically impulsive,
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that used to really irritate me because I thought what is breathing going to do?
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Breathing is absolutely not going to take away these impulsive urges, stress and anxiety, little did I know that it is so much more intelligent than that.
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Just by breathing in deeply enough through your nose that you expand your tummy and then slowly breathing out through your mouth, you stimulate your vagus nerve,
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thus activating your parasympathetic nervous system, which research has shown significantly improves symptoms of anxiety and depression.
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Practicing daily deep breathing is not only one of the easiest micro habits in this video, it's also the one that has the most profound effects.
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If you would like to reach expert level of hijacking your nervous system, then yoga and meditation also stimulate the vagus nerve,
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reduce stress and enhance your emotional wellbeing.
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Award number four, the best productivity micro habit.
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Constant connectivity is annihilating your productivity, turbocharging your stress and taking time away from actually working on your goals.
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But in a world where regular beeps and flashes on our phone screen are the norm, how do we create an environment that is calmer,
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more productive, improves focus and reduces stress.
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I'm sure you've used focus mode before, but how many of us actually always remember to turn on focus mode when we want to get something done?
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Well, recently I visited the Apple offices in London
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and I was shook at how many automatic functions I have
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not been utilizing effectively to improve my productivity without even trying the three features
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that I learned about are going to be the basis of this micro habit
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that is going to help you reclaim your time your focus
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and your peace of mind number one auto location you can set a focus mode to turn on automatically
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when you set a desired location.
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For example, if you're a student, when you arrive at your university library, or if you have a bad habit of procrastinating at work,
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then you can set it automatically turn on when you arrive at the offices that you work at.
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Number two, auto time.
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You can schedule an automatic focus mode to go on at certain times.
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I personally have this set for every single day from 8pm to 8am.
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Number three, auto apps.
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So you can set an automatic focus mode to go on every time you use a certain app.
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This is incredible if you're anything like me
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and you use your phone for work
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but every time you go on your phone in work you
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get sucked into replying to a message then you're scrolling on social media
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and before you know it you're down a hole researching the history of men synchronized swimming.
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True story.
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This means that your phone can be an effective tool without the distraction.
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Goodbye constant connectivity hello digital boundary babe award number five is the best mental micro habit but
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if you implement this 10 minute daily micro habit it could
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also improve your digestion as well as your mental health this
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micro habit is for my girlies who are over thinkers
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and struggle to see sunlight every single day
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so i'm an insufferable overachiever through
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and through everything i do has to have a point whereas my boyfriend is a great influence
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because he's not like that at all he's a lot more chill, he's a lot more laid back and
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when he would say things to me like shall we go
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for a walk my brain just wouldn't really compute I would
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have questions like where is the walk what is the purpose of the walk what are we hoping to achieve
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because in my head I thought what on earth is the
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purpose of leaving the comforts of my flat to explore an area
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that I live in
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and know very well just to return back to my flat
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maybe 20 minutes later empty-handed what have we gained what have we achieved?
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And in my first year of being a doctor trying to manage YouTube alongside it, my days off weren't really days off at all.
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They were days where I felt like a complete failure
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if I didn't stay strapped to my desk for 12 hours straight and complete a to-do list that is taller than me.
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Leaving the flat was not an option, having a break and getting fresh air, not an option.
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As you can imagine, these were the days where my mental health crumbled.
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I would be sat at my desk and the only thoughts going around in my head would be, you're not good enough, you'll never get there,
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no one likes you, you're not good at anything, you have no idea what you want to do.
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Classics.
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Which of course made my wise wise boyfriend even more intent on taking me out for a walk
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when I would say these things to him because of course he knew
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that being stuck between four walls wasn't going to help that.
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But I still couldn't see the light and the vicious cycle continued.
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Until one day I stumbled on a reel done by a wonderful woman called Savannah
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and Savannah said five words that would completely change my life.
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Never trust an indoor thought.
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Suddenly all the puzzle pieces came together.
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I realised it wasn't just me that felt mentally horrific when I was stuck in indoor spaces.
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Hell just look at what happened to everyone's mental well-being during the pandemic.
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Even better, now my walk's had a purpose.
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It was to fix my silly little mental health.
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Now almost every single day after dinner myself and my boyfriend will go out for a 20 minute walk.
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Not only is it good for my mental health, we get to have a chat, catch up on our day, get some fresh air, but engaging in light activity after meals can have a positive impact on digestion.
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And it's the perfect opportunity to get some movement in
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if I've had a particularly sedentary day at my desk here or at the hospital.
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No sweat is broken.
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It's enjoyable.
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It takes 15 to 20 minutes and my life is infinitely better because of it.
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Are you starting to get a rough picture of what micro habits are?
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Six, the best fulfillment micro habit.
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You know what really grinds my gears about self-development content on social media?
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The word self.
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It's all about you being the healthiest version of yourself
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or you becoming the richest you can be or you becoming the smartest.
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You, you, you, you, you.
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Ignoring the research that that is a one-way ticket becoming incredibly unhappy and I have to say it unhappiness kills.
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Let's look at the infamous blue zones, the areas of the world that have been studied extensively
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because they're where people consistently live longer than anywhere else on the planet.
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We debate and dissect the Okinawans diet and the effect
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that it has on their life expectancy or the mountainous hills of Sardinia
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and how much their inhabitants walk and thus could be the reason that they live longer.
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But the Okinawans clearly don't eat the same as the Sardinians and you can't ship the Sardinian mountains over to Japan.
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But there is one common thread amongst all the blue zones that we frequently ignore.
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A sense of fulfillment and community.
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No wonder so many of us are so unhappy when we're taught to constantly strive for us and us alone.
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We've lost our focus on giving back, not just because it's the right thing to do, but it's also really good for our health.
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This micro habit will boost happiness, reduce loneliness and build your self-esteem and fulfillment.
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Daily random acts of kindness.
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This does not need to be donating vast quantities of money every single day to charity.
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It can be as simple as holding a door open for someone to let them through
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or bringing a work colleague a snack or a coffee or paying someone a genuine compliment.
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Literally anything, no matter how small, has the potential to create this ripple effect that uplifts both you and the people around you.
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And it could take as little as 30 seconds.
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Finally, the best creativity micro habit.
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I love the modern world.
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I love being able to order from over 50,000 restaurants in London on Deliveroo at the click of a finger.
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I love being able to fall down a hole learning all about men's synchronised swimming from one Google search on my phone.
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But most of all, I love being able to speak to my friends
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and family in Wales from 200 miles away whenever I want.
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But the modern world is killing our creativity and creativity isn't just about painting like Pablo Picasso.
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Creativity
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is a crucial part of all of our lives
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because it is essential for problem solving and innovative thinking
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and research has shown that this micro habit is going to improve both
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but you may be shocked because it seems pretty counterintuitive.
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The winner of this award is embracing boarding.
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I know it might sound stupid but think about the last time that you were bored.
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The modern world is sensory overload
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which means we rarely get a chance to just be alone with our own thoughts but
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allowing yourself to be bored leads to reflection and insights, fostering new ideas and solutions.
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Embracing boredom not only enhances creativity, but it also could lead to a more fulfilled and balanced life.
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The next time that you're waiting for an appointment or a bus, pause.
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Allow yourself to embrace the secret weapon that is mind numbing boredom.
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And watch as your brain steps up to the challenge of keeping you entertained.
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Who can tell me what a micro habit is?
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Well done, that is correct.
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These have been seven tiny tweaks that you wouldn't even notice but can have profound effects on your physical health,
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your mental health, your productivity and your success.
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Even if I do say so myself, these seven micro habits are game-changing but how do you go about implementing them
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or creating a daily routine that you can stay consistent with.
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This video could be helpful on that journey and
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if you enjoyed the micro habit Oscars then you may also enjoy the time management Oscars
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which you can watch by clicking here.
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If you enjoyed the video please don't forget to leave a like, comment, subscribe.
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I hope you have a wonderful, wonderful, wonderful week and I will see you in the next video.
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本課的詞彙與口語要點
這節 B2 級別的口語課以影片“7 Tiny Micro Habits That will *ACTUALLY* change your life”為素材。 這段影片共有 223 個句子、3112 個單詞可供跟讀。 講話部分時長為 17:16。 說話人語速較快，每分鐘約 180 個詞，會出現較多連讀和弱讀。 只有 81% 的單詞屬於英語最常用的 3,000 詞，詞彙難度較高。
影片中的重點詞彙
影片中最難的 15 個單詞，附發音和釋義：
| 單詞 | 發音 | 釋義 |
|---|---|---|
| microwave 名詞 | /ˈmaɪkɹoʊˌweɪv/ | 微波 |
| productivity 名詞 | /ˌpɹɒdʌkˈtɪvəti/ | 生產力 /生產力, 效率 |
| nerve 名詞 | /nɝv/ | 神經 /神經 |
| creativity 名詞 | /kri.eɪˈtɪv.ᵻ.ti/ | 創造力 /創造力, 創造性 /創造性 |
| parasympathetic 形容詞 | /ˌpɛɹ.ə.sɪm.pəˈθɛt.ɪk/ | 副交感的 |
| digestion 名詞 | /daɪˈd͡ʒɛst͡ʃən/ | 消化 |
| procrastinate 動詞 | /pɹoʊˈkɹæs.tə.neɪt/ | 耽擱 /耽擱, 拖延 |
| relaxation 名詞 | /rᵻˌlækˈseɪ.ʃən/ | 鬆弛 /鬆弛 |
| activate 動詞 | /ˈæktɪˌveɪt/ | 啟用 |
| consume 動詞 | /kənˈsum/ | 耗費 /耗費, 消耗 |
| bore 動詞 | /boɹ/ | 煩擾 /煩擾 |
| automobile 名詞 | /ˈɔː.tə.məˌbil/ | 汽車 /汽車, 車 /車 |
| transform 動詞 | /tɹænsˈfɔɹm/ | 變換 /變換, 變形 /變形 |
| embrace 動詞 | /ɛmˈbɹes/ | 擁抱 /擁抱, 摟抱 /摟抱 |
| implement 動詞 | /ˈɪmpləmənt/ | 實施 /實施, 執行 /執行 |
影片中出現的短語動詞
| 單詞 | 發音 | 釋義 |
|---|---|---|
| come out 動詞 | /ˌkʌm ˈaʊt/ | 出, 出來 /出來 |
| come together 動詞 | /ˈkʌm tʊˈɡɛðɚ/ | 集合, 聯合 |
| fall down 動詞 | /fɔl ˈdaʊn/ | 落下, 倒下 |
| give back 動詞 | 還 /還, 交還 /交還 | |
| give up 動詞 | 投案, 自首 | |
| switch off 動詞 | 關 /關, 關掉 /關掉 | |
| work out 動詞 | /ˌwɝk ˈaʊt/ | 計算 /計算, 算出 |
值得反覆跟讀的句子
影片中簡短而完整的句子，可以直接用在日常對話裡：
- A neutral activity that you're not procrastinating.
- Even better, now my walk's had a purpose.
- Who can tell me what a micro habit is?
影片中的語法
說話人最常用的結構，並附上影片中的原話：
| 結構 | 影片中的用法 |
|---|---|
| 現在完成時 have/has + 過去分詞 — 過去發生但與現在仍有關聯的事 | has become · has gone · has arisen |
| 被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的 | are timestamped · is just designed · can be added |
需要注意的發音
說話人用了 50 次縮略和弱讀形式，例如 you're, don't, I'm。請按聽到的簡短形式來說。
- “th” 音: parasympathetic /ˌpɛɹ.ə.sɪm.pəˈθɛt.ɪk/, sympathetic /ˌsɪm.pəˈθɛt.ɪk/, altogether /ɔl.tuˈɡɛð.ɚ/
- “sh” 和 “zh” 音: relaxation /rᵻˌlækˈseɪ.ʃən/, rash /ɹæʃ/, distraction /dɪsˈtɹæk.ʃən/, intentionally /ɪnˈtɛn(t)ʃənəli/, vicious /ˈvɪʃəs/
- 長單詞——注意重音位置: productivity /ˌpɹɒdʌkˈtɪvəti/, creativity /kri.eɪˈtɪv.ᵻ.ti/, parasympathetic /ˌpɛɹ.ə.sɪm.pəˈθɛt.ɪk/, procrastinate /pɹoʊˈkɹæs.tə.neɪt/, automobile /ˈɔː.tə.məˌbil/
中文母語者容易讀錯的音：
- /v/ — 不要讀成 /w/，上齒輕觸下唇: microwave /ˈmaɪkɹoʊˌweɪv/, productivity /ˌpɹɒdʌkˈtɪvəti/, nerve /nɝv/, creativity /kri.eɪˈtɪv.ᵻ.ti/, vagus /ˈveɪ.ɡəs/
- 詞尾子音 — 要讀清楚，後面不要加母音: microwave /ˈmaɪkɹoʊˌweɪv/, nerve /nɝv/, parasympathetic /ˌpɛɹ.ə.sɪm.pəˈθɛt.ɪk/, vagus /ˈveɪ.ɡəs/, fulfilment /fʊlˈfɪl.mənt/
- /r/ 和 /l/ 的區別: relaxation /rᵻˌlækˈseɪ.ʃən/, reel /ˈɹiːl/, illustration /ˌɪləsˈtɹeɪ̯ʃən/, reflection /ɹɪˈflɛkʃən/
如何用這段影片練習
- 先完整聽一遍影片，不要開口，記下不認識的單詞。
- 先用 0.75 倍速逐句跟讀，熟練之後再回到正常速度。
- 錄下自己的聲音並與原聲對比，特別注意 microwave, productivity, nerve 這類單詞。
什麼是跟讀法？
跟讀法 (Shadowing) 是一種有科學依據的語言學習技巧，最初開發用於專業口譯員的培訓，並由多語言者Alexander Arguelles博士普及。這個方法簡單而強大：您在聽英語母語原聲的同時立即大聲重複——就像是一個延遲1-2秒緊跟說話者的影子。與被動聽力或語法練習不同，跟讀法強迫您的大腦和口腔肌肉同時處理並模模擬實的講話模式。研究表明它能顯著提高發音準確性，語調，節奏，連讀，聽力理解和口語流利度——使其成為雅思口語備考和真實英語交流最有效的方法之一。