– English Lyrics

Lyrics & Translation

[English]

[Music]

hello everyone welcome back to the

simple English podcast where we talk

about exciting topics to help you grow

learn and live your best life I'm your

host Lisa and today we're diving into a

topic that can truly change your life

how to build good habits in

2025 let me ask you this have you ever

tried to start a new habit like

exercising or eating healthy only to

quit after a week you're not alone

building good habits is hard but it's

not impossible and to help us uncover

the secrets to building habits that

actually stick we have a very special

guest today please welcome Anthony a

motivational coach who has helped

thousands of people change their lives

by building better habits don't forget

to check out the free PDF file in the

comment section below to get the full

transcript and vocabulary for this

episode

[Music]

hi Lisa hi everyone I'm so excited to be

here habits are such a powerful part of

our lives and I can't wait to share some

tips and stories with you all great to

have you Anthony let's get started

because I know our listeners are eager

to learn how to make 2025 their best

year yet Anthony let's start with the

basics why are habits so important and

why do we struggle to stick to them

that's a great question Lisa habits are

like the building blocks of our daily

lives they shape our routines our

success and even our happiness the

problem is that most people focus on big

goals like losing 20 pound or saving a

lot of money without creating small

sustainable habits to support those

goals for example if someone wants to

lose weight they might jump into an

intense workout routine or a strict diet

but without small habits like drinking

more water or taking a 10-minute walk

daily they often burn out quickly that

makes so much sense so what's the secret

to building habits that last the secret

is starting small and being consistent I

like to call it the 1% rule instead of

trying to make huge changes overnight

aim to get just 1% better every day over

time these small improvements add up to

big results for example let's say you

want to read more books in

2025 instead of setting a goal to read

one book A Week start by reading just

one page a day it sounds small but once

you build the Habit you'll naturally

start reading

more I love that small steps can feel

less overwhelming too but what about

people who say they don't have time to

build new

habits yeah the I don't have time excuse

the truth is we all have the same 24

hours in a day it's about prioritizing

what matters one trick I suggest is

habit stacking habit stacking that

sounds interesting can you explain sure

habit stacking is when you pair a new

habit with something you already

do for example if you want to start

flossing your teeth you can stack it

with brushing your teeth you brush the

then you

floss it becomes one routine another

example if you want to practice

gratitude do it while you're having your

morning

coffee just think of one thing you're

grateful for each time you

sip wow that's so practical I can see

how stacking habits can make it easier

to remember and stick with

them exactly and one more tip don't be

too hard on yourself if you miss a day

what matters is getting back on

track think of Habits Like a garden you

don't throw away the whole garden just

because one plant dies you keep watering

and taking care of it that's a beautiful

analogy

Anthony now what about bad habits how do

we break those in

2025 great question Breaking Bad Habits

is about replacing them with better ones

for example if you're trying to stop

scrolling on your phone before for bed

replace that habit with reading a book

or journaling it's easier to replace a

habit than to Simply stop it also make

the bad habit less convenient if you

tend to snack on junk food don't keep it

in the house replace it with healthier

options like fruits or

nuts that's so true out of sight out of

mind do you have any personal examples

of habits you've built or broken sure a

few years ago I wanted to start medit

ating at first I struggled to find the

time but I used habit stacking I

meditated for 5 minutes right after

brushing my teeth in the morning now

it's a natural part of my day and it

helps me feel calm and

focused that's

inspiring but Anthony some people say

they start a habit and stick to it for a

while but then they just lose motivation

what's your advice for staying motivated

ah motivation is tricky because it comes

and goes that's why relying on

discipline and systems is more effective

than waiting for

motivation create an environment that

supports your habits for example if you

want to work out in the morning lay out

your gym clothes the night before or if

you want to eat healthier prepare your

meals in advance so you're not tempted

to grab fast

food that's fantastic advice Anthony

thank you for breaking it down so so

[Music]

clearly Anthony I read somewhere that

habits make up about 40% of our daily

actions isn't that incredible it really

is Lisa and here's another fun fact

research shows that it takes on average

66 days to form a new habit not 21 days

as many people

believe wow 66 days that's a bit longer

than I thought but it makes sense good

things take time right exactly the key

is to stay patient and celebrate small

winds along the way even if it's just

sticking to your habit for one week

reward yourself I love that idea rewards

make the process fun and

[Music]

motivating Anthony thank you so much for

sharing these amazing tips I'm sure our

listeners are feeling inspired to start

building good habits for

2025 Thank you Lisa remember everyone

small steps lead to big changes don't

wait for the perfect time to start start

now and your future self will thank

you absolutely and to our listeners we

hope you enjoyed today's episode if you

did please like share and subscribe to

the simple English podcast and let us

know in the comments what new habit will

you build in 2025

we can't wait to hear from you thanks

for having me Lisa thank you Anthony and

thank you to all our listeners see you

in the next

[Music]

episode okay everyone it's time to learn

some important vocabulary related to the

topic the first word of today is

progress it means forward movement

toward a goal or Improvement in

something example tracking your progress

helps you stay motiv at when building

new habits next word is accountability

it means being responsible for one's

actions or

commitments example having an

accountability partner can help you

stick to your

goals next word is trigger it means

something that initiates or prompts an

action or

reaction example setting an alarm can

act as a trigger to remind you to

exercise daily the last word is mind set

it means a person's way of thinking or

attitude toward a particular subject

example developing a positive mindset is

essential for building good

[Music]

habits thank you for tuning in to the

simple English podcast we hope you

enjoyed today's episode and learned

something new remember small steps can

lead to big changes in your life if you

found this episode helpful please like

share and subscribe to our our Channel

don't forget to hit the notification

Bell so you never miss an update we'd

love to hear from you share your

thoughts or questions in the comments

below and let us know what topics you'd

like us to cover in future episodes

until next time keep learning keep

growing and stay positive see you in the

next episode

[Music]

Key Vocabulary

Vocabulary	Meanings
habit /ˈhæbɪt/ B2	noun - a settled or regular tendency or practice
build /bɪld/ A2	verb - to make or develop something by putting it together or adding to it
important /ɪmˈpɔːrtənt/ A2	adjective - having great significance or value
struggle /ˈstrʌɡəl/ B2	verb - to make forceful or violent efforts noun - a hard fight or struggle with difficulties
stick /stɪk/ B2	verb - to continue or persist in doing something
small /smɔːl/ A1	adjective - of a size that is less than normal
consistent /kənˈsɪstənt/ B2	adjective - not contradictory or incompatible
goal /ɡəʊl/ A2	noun - aim or desired result
routine /ruːˈtiːn/ B2	noun - a sequence of actions regularly followed
motivation /ˌməʊtɪˈveɪʃən/ B2	noun - the reason or reasons one has for acting or behaving in a particular way
replace /rɪˈpleɪs/ A2	verb - to take the place of
environment /ɪnˈvaɪrənmənt/ B2	noun - the circumstances or conditions that surround one
progress /ˈprəʊɡres/ B1	noun - forward movement toward a goal
accountability /əˌkaʊntəˈbɪləti/ B2	noun - the quality of being accountable
trigger /ˈtrɪɡər/ B1	noun - something that causes a particular reaction verb - to cause (something) to happen
mindset /ˈmaɪndset/ B2	noun - a particular way of thinking