Speaker A
Have you ever made a firm, completely serious promise to yourself to go to sleep early?
Learn how to build healthy habits without relying on motivation by understanding environment, emotion, and routine in this English learning podcast.
Key Takeaways
- Good habits are easier to build by designing your environment to reduce temptations.
- Identity-based habits ('I am someone who...') are more powerful than intention-based goals.
- Decision fatigue weakens willpower, so planning and environment adjustments are crucial.
- Moderation and resilience are key to sustainable habit formation, not perfection.
- Language learners can improve by practicing vocabulary and listening techniques alongside habit building.
Summary
- The video explores why people struggle to build good habits despite knowing what is healthy, focusing on environment, emotion, and routine.
- It explains the role of the brain's prefrontal cortex and decision fatigue in habit formation and failure.
- The importance of identity over intention is highlighted to create lasting habits.
- Physical environment influences habits strongly; removing temptations and increasing friction for bad habits helps success.
- Key vocabulary words like intentional, detrimental, and idioms like walking up a down escalator are taught for English learners.
- Listening practice techniques such as shadow reading and passive listening are recommended for language improvement.
- The emotional reasons behind bad habits are introduced, emphasizing comfort seeking and distraction in modern life.
- The myth of perfect routines is debunked, promoting moderation and resilience instead.
- Actionable tips include habit stacking and small daily adjustments to build sustainable habits.
- The video encourages viewers to engage actively by speaking aloud and practicing vocabulary to reinforce learning.
Chapters
- 00:00Introduction and Habit Struggles
- 01:00Three Layers of Habit Building
- 02:30Physical Environment and Its Impact
- 06:00Key Vocabulary and Examples
- 07:00Listening Practice Techniques
- 09:00Emotional Side of Habits
- 11:00Debunking Perfect Routines and Moderation
- 13:00Actionable Tips and Habit Stacking
- 16:30Emotional Triggers and Modern Distractions
Full Transcript — Download SRT & Markdown
Speaker A
Oh, I know this feeling. Right. You look at the clock, you confidently declare, "Tonight, I am getting 8 hours of sleep." And yet, somehow, you find yourself wide awake at like 12:47 in the morning.
Speaker A
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.
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And just to be totally clear, you do not live in Finland. No, not at all.
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You have absolutely no woodworking skills, and you don't even, you know, like being outdoors that much.
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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.
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Well, welcome to English Learning Podcast for daily life, real conversation, and easy listening practice.
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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.
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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.
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And we are breaking this down into a total of three important points, or three layers, today.
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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.
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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
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same time. Which is just incredible. I mean, it takes so much dedication. You should be really proud of yourselves.
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Absolutely. And as we go through this, I highly encourage you to try speaking some of these concepts out loud.
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Talk to a study partner, or, you know, even use one of those AI partners to practice having a real conversation about habits.
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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
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without you even realizing it. I love that part. So, let's dive into our first layer, which is our physical environment.
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Yeah, let's start there because so often people think that to build a good habit, they just need more information.
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Right. Like they just need a new fact. Exactly. Mhm. 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.
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The gap between what we know and what we do isn't a lack of knowledge.
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And 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 the logical, forward-thinking part of your brain, it's totally rested.
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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.
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That logical part of your brain just sort of goes offline. And the older, emotional part of the brain takes over.
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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 9:00 at night.
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Right. And to fix this, we have to talk about identity versus intention. There's 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
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our English learners. You used the word intentional earlier when we were prepping for this. Intentional is a great vocabulary word.
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It really is. Intentional means doing something on purpose, with clear thought, rather than just doing it by accident.
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So, being intentional means you are making choices by design, not just letting the day drag you around.
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Exactly. But even if you have a strong identity, you still might fail if you don't fix your space.
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Right, the environment. Let me give an example. Say I'm trying to eat healthy, but my house is full of junk food.
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Relying on raw discipline in that situation is like trying to walk up a down escalator.
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Oh, that's a great idiom. Let's explain that one. Yeah, an escalator is those moving stairs you see in a shopping mall. If the stairs are moving down, but you were trying to walk up them, it's really, really exhausting.
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Right, you might make a little progress, but the second you stop walking, the stairs carry you right back down to the bottom.
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Exactly. Your environment is the escalator. It's usually much stronger than your willpower. A famous psychologist once said that if you keep biscuits in a clear glass jar on your kitchen counter, you are basically inviting confident little villains into your house.
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Confident little villains, I love that phrase. Let's explain it. 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, your brain has to make a choice to say no.
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And that drains your energy. We do the exact same thing with our phones, don't we?
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Oh, absolutely. 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. These constant easy distractions are fundamentally detrimental to our goals.
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Detrimental, that's another great word for our learners. Yes, detrimental simply means harmful or damaging. 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. 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. Put your running shoes by the door.
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Put the cookies in the highest cabinet. Okay, that wraps up our first segment. So, let's do a quick vocabulary summary of what we just covered.
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Great idea. Our keywords were intentional, which means doing something on purpose. The phrase walking up and down escalator, which means fighting a losing battle against your environment.
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And the word detrimental meaning harmful or damaging. Perfect. 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, we're diving into the emotional side of things. But before we get to layer two, let's take a quick pause.
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If you are learning English, we want to give you a section focused on specific techniques to practice listening daily.
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Yes, listening is so important. One of the best techniques is called shadow reading. Shadow reading is amazing. It's when you listen to a podcast, like this one, and you try to repeat the words out loud at the exact same time the speaker is
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saying them. It feels a little silly at first, but it forces your mouth to get used to the natural rhythm of English.
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Another great technique is passive listening. Just have English audio playing in the background while you cook or clean. Your brain absorbs the sounds even if you aren't paying close attention.
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So true. Okay, let's do a mid-episode challenge right now. I want you, the listener, to repeat a key phrase aloud wherever you are. Are you ready?
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Here's the phrase. I control my environment, my environment does not control me. Say it out loud. I control my environment, my environment does not control me.
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Awesome job. And hey, since we're about 10 minutes in, if you are enjoying this deep dive, please take a second to like, share, and subscribe to the channel right now. It really helps us out.
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It really does. Okay, let's jump into layer two. Emotion. Mhm. We have to examine why we are so drawn to bad habits in the first place.
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Right. We tend to think that eating a whole
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But in reality, it's rarely about pleasure. These are emotional coping mechanisms. Coping mechanisms. That means tools we use to deal with stress or difficult feelings.
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Exactly. We use these bad habits to comfort ourselves when we feel overwhelmed, lonely, or mentally tired.
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So, we aren't really chasing a high. We're just trying to numb a low. From a biological standpoint, when you are stressed, your body is flooded with cortisol. Your nervous system feels like it's under attack. Eating sugary foods or swiping on your phone gives you a
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quick hit of dopamine, which acts like a temporary pacifier. Wow. We are basically self-medicating with distraction. And what's crazy is how society actually cheers for some of these bad habits.
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Think about the productivity trap. We celebrate people for burning the candle at both ends.
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Oh, burning the candle at both ends. Let's explain that idiom for the learners. Sure. If you have a candle, you usually just light the top. But, if you light both the top and the bottom, it burns out twice as fast. So, burning the
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candle at both ends means working incredibly hard from early in the morning until late at night without getting any rest.
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People drink four cups of coffee, answer emails at midnight, and everyone says, "Oh, wow, look at their dedication." But underneath the nervous system is totally breaking down.
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Yeah. So, if you try to break a bad habit 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. Right. The umbrella is your bad habit.
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It's the only thing keeping the rain off you. If someone just snatches the umbrella away and says, "Hey, stop doing that. It's a bad habit." You don't magically become dry.
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Exactly. You just get completely soaked by the rain. The rain represents your stress and burnout.
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If you don't fix the rain, your brain will just panic and look for a new umbrella. If you force yourself to stop scrolling on your phone, you might start aggressively biting your nails instead.
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The nervous system demands to be regulated. You have to address the weather, not just take away the umbrella.
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And the modern world makes this so hard. The default setting of modern life is just distraction.
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Everything is designed to make unhealthy patterns easy. Sit more, scroll more, sleep less. The tech industry spends billions to keep us hooked. Your phone never tells you, "Hey, you've been looking at a screen for 2 hours. Maybe go look at a
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tree." Never. It just automatically plays the next video. Because of this, it is believed that trying to totally eliminate bad habits is too hard. A much better approach is simply to cut back on them.
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Cut back on. That's a very useful phrasal verb. It means to reduce the amount of something rather than stopping it completely.
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Right. So, you don't say, "I will never eat sugar again." You just say, "I'm going to cut back on sugar." It's so much more realistic.
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When you focus on cutting back, it feels like a small adjustment, not a prison sentence.
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Awesome. Let's do our quick vocabulary summary for segment two. Okay. We learned coping mechanism, which is a way to deal with stress.
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We learned the idiom burning the candle at both ends, which means working way too hard without rest.
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And we learned the phrasal verb cut back on, which means to reduce. Okay, stick around because coming up in our final layer, we are going to find out why a 10-minute walk is actually better than a 1-hour gym session.
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Let's get right into layer three, routine. How do we actually build routines that work in the real world?
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Well, first we have to abandon the myth of the perfect routine. You know the ones online? Wake up at 5:00 a.m., drink hot lemon water, write in a journal for 20 minutes, do an intense workout, and make a beautifully
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perfect bowl of oatmeal. Oh, I know those videos. And by day three of trying to do all that, you find yourself experiencing a very specific adult crisis. You are just furiously angry at your bowl of oats.
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Right. Because you are tired, you're running late, and the routine that was supposed to bring you peace is now just causing massive stress.
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I have absolutely been angry at oats. It's because the routine isn't sustainable. Exactly. Sustainability is the keyword here. Sustainability means something you can keep doing for a long time without burning out. A 10-minute walk that you actually do every single day for 5
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months is infinitely better than a brutal 1-hour workout that you keep skipping. We get so tricked by the idea of a dramatic transformation that we forget about moderation. Moderation, let's explain that one.
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Moderation means doing things in a balanced, healthy way. Not too much, not too little. It isn't glamorous for a viral video, but moderation brings real peace.
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When you aim for moderation, you unlock self-trust. And this is so deep. Our brains basically keep an internal ledger, like a record book of the promises we make to ourselves.
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Right. When you say, "I'm going to totally change my life tomorrow." and then you fail by lunchtime, your brain logs that as a broken promise. Over time, you just stop believing yourself.
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But every time you keep a micro promise, like, "I'm going to drink one glass of water before my coffee." you prove you are reliable.
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You log a kept promise in that mental record book. But you know, we are human. We will inevitably mess up. We'll miss a Tuesday. We'll eat the junk food. What happens then?
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That is where the difference between a punishment plan and a care plan comes in.
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If you approach habits with anger, like, "I'm so lazy. I need to force myself to be better." that's a punishment plan.
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And it has to fail, right? Because punishing yourself creates stress. And as we learned earlier, what does the brain do when it's stressed?
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It looks for comfort. It goes right back to the bad habits. A care plan, however, treats your body like a complex system that needs support.
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I love the visual comparison of a a statue and a tree. Let's share that.
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Yeah. Think of a statue. It looks incredibly strong, carved from solid stone. But its strength is entirely rigid. If something heavy hits a statue, it cracks. And once it cracks, it's permanently broken.
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But a tree is resilient. Resilient is a great word. It means the ability to recover quickly from difficulties.
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Exactly. A tree bends with the wind. It sways violently in a storm, but because it bends, it doesn't break. It recovers.
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If your routine requires absolute perfection, you are building a statue. The moment you sleep through an alarm, you crack. But if you build sustainable, moderate habits rooted in self-care, you become a resilient tree.
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You can have a messy week and still keep growing. [snorts] To help you become more like a tree, we've put together a quick list of small morning habit steps for busy learners.
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Oh, I love actionable lists. Let's hear them. Number one, drink one glass of water before looking at your phone. Number two, do a simple one-minute stretch while the coffee is brewing.
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Nice and easy. Number three, step outside or look out a window to get natural light in your eyes for just two minutes.
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And number four, listen to one short English podcast while you commute or get dressed.
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Those are all so sustainable. None of them require waking up at 4:00 a.m. Exactly. It's all about moderation.
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All right, time for our final vocabulary summary for segment three. We talked about sustainability, meaning the ability to maintain something over time.
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Moderation, which means keeping things balanced and reasonable. And resilient, which means being able to recover quickly from tough situations, bending, not breaking.
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Perfect. Wow, we've covered incredible ground today. We started with the funny image of watching a finished cow in video at 1:00 a.m. and we learned that habits are not just about discipline.
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We learned we have to shape our physical environment to make bad choices harder. We have to recognize that bad habits are really just emotional umbrellas protecting us from the rain of stress.
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And we explored how to build self-trust by making tiny, sustainable promises. We abandoned punishment plans and we learned to be trees, not statues.
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And as promised, we have a bonus for you at the end here. Yes, the bonus.
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The bonus tip is a concept called habit stacking. If you want to build a new habit, don't just rely on remembering it. Attach it to an old habit. So, if you already brush your teeth every morning, which I
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hope you do, tell yourself right after I brush my teeth, I will practice two new English vocabulary words. You stack the new habit on top of the old one. It works like magic.
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That is such a great bonus tip, habit stacking. Try it out tomorrow morning. Absolutely.
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Now, we want to see who made it all the way to the end of the steep dive. If you are still listening, I want you to write I am consistent in the comment box right now.
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Yes. Write I am consistent in the comments so we know who the truly dedicated learners are. And hey, we really want your feedback. What kind of topic do you want next video? Let us know in the comments.
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And please do hype this video if you liked it. Give it a thumbs up, share it with your friends.
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Also, if you want to read an article about English learning, go into the description box below. I have provided a link there. If you subscribe just once, you will receive a free article in your email for free every single time we
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publish one. It's totally free. Check the description box. And if you enjoyed this podcast, there are many more podcasts on my channel. Go check them out and binge watch your favorites. You can just let them play in the background while you
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clean up. Such a good way to practice. 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. 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, they map our emotions. They know when we are anxious or lonely based on how fast we scroll.
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Yeah, it's kind of scary, right? It is. So, if our bad habits are just coping mechanisms, how much harder will it be to build healthy routines when the technology of tomorrow is perfectly engineered to sell us the exact
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emotional umbrella we are desperately looking for? Something to think about. That is a very deep challenge to ponder.
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Keep practicing everyone and be kind to yourselves. Until next time, keep learning and keep diving deep.
Topics:healthy habitshabit formationmotivationenvironment designdecision fatigueEnglish learningvocabularylistening practicehabit stackingmoderation
