– English Lyrics

Lyrics & Translation

[English]

[Music]

hello everyone and welcome back to

simple English podcast I'm Lisa your

host and today we're diving into a

really important topic protecting the

environment we hear about climate change

pollution and deforestation all the time

but why should we as individuals care

and what can we actually do about it to

help answer these questions I'm joined

by Alex who's an environmental expert

and passionate about sustainability

don't forget to check out the free PDF

file in the comment section below to get

the full transcript and new vocabulary

for this

episode hi Alex thanks for joining us

today hey Lisa thanks for having me I'm

really excited to be here and talk about

something that's so close to my heart

awesome so let's not waste any time and

jump right into it all right Alex I

think a lot of people feel overwhelmed

by all the talk about environmental

problems from your perspective Ive why

is protecting the environment so

important you're right Lisa there's a

lot of information out there and it can

be overwhelming but the truth is the

environment affects everything in our

lives we depend on nature for Basics

like food water and clean air without a

healthy environment it becomes harder to

live a healthy life protecting it is

really about protecting ourselves and

future

Generations that's a great Point

sometimes it feels like the environment

is something separate from us but we're

really part of it right exactly we're

part of the same system when we pollute

the air we're breathing that air when we

harm ecosystems we're affecting the food

chain that we rely on so it's all

interconnected one example is climate

change as the planet warms we're seeing

more extreme weather floods heat waves

wildfires these events directly impact

Our Lives our homes our food supply and

even our health and we're already seeing

those changes now right it's not just

something that will happen in the

future absolutely it's not a future

problem it's happening right now we're

seeing glaciers melt rising sea levels

stronger storms and more droughts in

many parts of the world just look at the

wildfires we've had recently these are

warning signs that our environment is

changing rapidly and we need to act now

to slow it down so what are some of the

most critical things we need to do to

help protect the environment can regular

people really make a difference yes

absolutely it can feel like individual

actions are small but when millions of

people make small changes it adds up one

of the easiest ways to start is by

reducing waste simple things like using

reusable bags bottles and containers can

reduce the amount of plastic pollution

in our oceans another important step is

cutting down on energy consumption using

energyefficient

appliances turning off lights when you

don't need them and supporting renewable

energy sources are all effective ways to

reduce your carbon footprint those are

great tips but what about things we

can't control like big Industries and

corporations how do they fit into this

that's a good question big Industries do

play a huge role and they're responsible

for a large part of the world's

pollution but change can happen when we

as consumers demand more sustainable

practices support businesses that use

eco-friendly products or energy also

it's important to use your voice vote

for leaders and policies that prioritize

Environmental Protection governments can

create regulations that hold companies

accountable and public pressure can push

corporations to act more

responsibly so it's a combination of

individual action and larger systemic

changes exactly we need both to make

real progress when individuals push for

change it creates a ripple effect that

influences Industries and governments

every action counts all right Alex now

it's time for our fun fact segment can

you share a cool or surprising fact

about the environment with us sure

here's a fun one did you know that

sloths are great environmentalists

they're so slow that algae grows on

their fur this actually helps them blend

into their surroundings and avoid

predators and on top of that the algae

in their fur helps purify the air by

absorbing carbon dioxide so sloths are

not only adorable but also doing their

part for the planet

that is amazing who would have thought

sloths were so eco-friendly they're like

tiny green Warriors and it just goes to

show how Nature has its own systems for

balance and we can learn a lot from it

well Alex thank you so much for sharing

your insights with us today I think

you've really helped break down why

protecting the environment is something

we should all care about and you've

shown that it's not as overwhelming as

it seems thanks Lisa it was great to be

here and I hope listeners feel couraged

to take small steps toward helping the

environment every action we take matters

no matter how small it may seem

definitely so to our listeners let's

remember whether it's reducing plastic

use saving energy or pushing for larger

policy changes we all have a role to

play in protecting the planet together

we can make a difference

[Music]

now it's time to learn some important

vocabulary related to the topic

environment

sustainability definition the ability to

maintain or preserve resources and

ecological balance without depleting

them for future

Generations example sustainability means

using energy sources like wind and solar

power instead of fossil fuels to protect

our planet

biodiversity definition the variety of

plant and animal life in a particular

habitat or in the world as a whole

example the Amazon rainforest is home to

incredible biodiversity with thousands

of species found nowhere

else

deforestation definition the large scale

removal of trees and forests often to

make way for agriculture or Urban

Development example deforestation in

tropical areas is leading to loss of

habitat for many endangered

species carbon footprint definition the

total amount of greenhouse gases

especially carbon dioxide that are

emitted by human activities typically

measured per individual or

organization example you can reduce your

carbon footprint by using public

transport and recycling

more renewable energy definition energy

that comes from natural sources that can

be replenished like sunlight wind and

water example countries are investing in

renewable energy like solar and wind

power to reduce dependence on fossil

fuels

ecosystem definition a community of

living organisms and their physical

environment interacting as a system

example coral reefs are one of the most

diverse ecosystems in the world

supporting a wide range of marine life

pollution definition the introduction of

harmful substances or products into the

environment causing damage to the

Natural World example air pollution in

major cities is a serious health risk

due to high levels of smog and

particulate

matter greenhouse effect

definition the warming of Earth's

surface due to gases in the atmosphere

that trap heat like carbon dioxide and

methane example the greenhouse effect is

essential for life on Earth but too much

can lead to global

[Music]

warming I hope you learned something new

and helpful today don't forget to leave

a comment what you think about thanks

for tuning in to this episode of simple

English podcast don't forget to

subscribe and share with your friends

we'll be back with more interesting

discussions soon

[Music]

hi everyone welcome back to another

episode of simple English podc I'm Lisa

and today we have an important topic to

talk about how the food we eat affects

our brain I think most of us already

know that food is fuel for our bodies

but did you know it also affects how we

think and feel to help us understand

more about this I've invited a special

guest today Dr Adam who's a nutrition

expert and knows a lot about how our

diet impacts brain function don't forget

to check out the free PDF file in the

comment section below to get the full

transcript and new vocabulary for this

episode welcome to the show Adam thank

you Lisa I'm excited to be here and to

share some useful information with

everyone we're glad to have you so let's

Jump Right In can you tell us in simple

terms how what we eat actually affects

our brain of course our brain just like

the rest of our body needs energy and

nutrients to work properly think of it

like a car if you don't put in good fuel

the engine won't run smoothly the same

goes for our brain the food we eat

provides the fuel that our brain uses to

think remember things and even manage

our

emotions that makes a lot of sense so if

I'm eating a lot of unhealthy food will

my brain have trouble working

properly yes exactly if you eat a a lot

of processed foods things like chips

sugary snacks and fast food it can slow

down how your brain works these Foods

don't have the nutrients your brain

needs over time eating this way can make

it harder to concentrate remember things

and can even affect your mood making you

feel more anxious or

sad wow that's really important to know

so what kinds of foods should we eat to

keep our brain in top shape

there are plenty of brain-friendly foods

first you want to focus on healthy fats

like the kind you find in fish nuts and

seeds omega-3 fatty acids which are in

Salmon flax seeds and walnuts are great

for your brain they help build brain

cells and keep them healthy next you

should eat a variety of fruits and

vegetables especially colorful ones like

berries spinach and broccoli these are

full of antiox acents which protect your

brain from damage caused by free

radicals kind of like rust on metal but

in your

brain that's really interesting I've

heard people say you are what you eat

but I didn't realize how true that is

for our brain as well are there any

other nutrients we should focus

on yes another important one is protein

which you can get from things like eggs

beans and lean meat proteins break down

into a amino acids which help produce

neurotransmitters chemicals in your

brain that manage how you feel and think

also vitamins like B 12 and folic acid

are essential they're found in leafy

greens eggs and whole grains and they

help keep your brain sharp as you get

older it sounds like eating a balanced

diet isn't just good for your body but

also critical for your brain health but

let me ask you this what what about

sugary foods and drinks are they really

that bad for the

brain yes unfortunately sugar can have a

negative effect on brain function too

much sugar can lead to inflammation in

the brain which affects how your brain

cells communicate it's okay to have a

little sugar but if you eat too much it

can lead to problems like memory loss

mood swings and even increase the risk

of conditions like depression over time

that's a great reason to cut back on

sugary snacks so basically we need to

focus on Whole Foods healthy fats fruits

veggies lean proteins and limit the junk

food to keep our brain working well

exactly it's all about balance when you

eat a variety of healthy foods your

brain gets everything it needs to

function well and stay strong all right

it's time for one of my favorite parts

of the show the fun fact Adam do you

have a fun fact for us today I do did

you know that your brain uses about 20%

of the calories you consume each day

even though the brain makes up only

about 2% of your body weight it needs a

lot of energy to keep you thinking

focusing and even just relaxing 20%

that's incredible no wonder our food

choices are so important for our brain

it's working hard all day even when we

don't realize

it exactly it's constantly active even

when you're sleeping so feeding it

properly is key this has been such an

enlightening conversation Adam thank you

so much for breaking down how the food

we eat affects our brain in such simple

terms you're welcome Lisa I'm glad to be

here and share this information with

everyone it's so important to know that

what we eat not only affects our bodies

but also our brain and mental health

absolutely so to all our listeners

remember next time you're making a meal

or grabbing a snack think about how it

will fuel your brain a healthy diet

isn't just good for your body it helps

your brain function better

[Music]

too now it's time to learn some

important vocabulary related to the

topic the first word is nutrients

definition substances and food that help

the body grow stay healthy and function

properly

example fruits and vegetables are rich

in essential nutrients like vitamins and

minerals next word is omega-3 fatty

acids definition a type of healthy fat

that is important for brain function

found in fish flax seeds and walnuts

example omega-3 fatty acids help protect

brain cells and improve memory and focus

next word is

antioxidants definition compounds that

protect cells from damage caused by

harmful molecules called free radicals

example berries are full of antioxidants

that keep the brain healthy and prevent

cell damage next word is

neurotransmitters definition chemicals

in the brain that transmit signals

between nerve cells affecting mood and

memory example proteins from eggs and

beans help produce neurotransmitters

essential for brain

communication next word is inflammation

definition the body's response to injury

or harmful substance es which can also

occur in the brain example excess sugar

in the diet can cause inflammation in

the brain affecting memory and mood next

word is glucose definition a type of

sugar that is the main energy source for

the brain example the brain needs

glucose from healthy foods like whole

grains to stay energized next word is

cognitive function definition the

brain's ability to process information

including memory thinking and problem

solving in example eating nutrient-rich

foods can improve cognitive function and

help with clearer thinking next word is

free radicals definition harmful

molecules that can damage cells

including brain cells leading to aging

and

disease example antioxidants in spinach

neutralize free radicals protecting the

brain from damage the last word for

today is folic acid it is a type of B

vitamin that helps with brain function

and mental health example leafy greens

like spinach are rich in folic acid

supporting brain health and preventing

memory

[Music]

loss thank you for listening to our

episode of the simple English podcast I

hope you learned something new and

helpful today please give us a like And

subscribe for video like this share it

with your friends and let us know what

you think in the comments section below

we'll be back with more interesting

discussion

[Music]

soon hi everyone and welcome back to

another episode of our podcast I'm Lisa

your host and today we're going to talk

about something that can truly change

your life the power of mindset staying

positive and motivated every day can be

a challenge especially when things get

tough but the way we think can have a

huge impact on how we feel and what we

achieve to help us understand more about

the topic I've invited James our mindset

expert don't forget to check out the

free PDF file in the comment section

below to get the full transcript and new

vocabulary for this episode welcome

James thanks Lisa I'm excited to talk

about this mindset is such a powerful

tool that anyone can use to live a

better happier life so James let's start

with the basics what is mindset and why

is it so important mind ET is basically

the way you think it's how you view

challenges failures and successes in

your life there are two main types of

mindset a fixed mindset and a growth

mindset a fixed mindset means you

believe your abilities are set and can't

change on the other hand a growth

mindset is when you believe you can

improve and grow through effort and

learning ah I see so how does having a

growth mindset help us stay positive and

motivated

a growth mindset helps you see

challenges as opportunities to learn

rather than as obstacles when you

believe that you can improve even

through failure you stay motivated to

keep going instead of getting

discouraged you see every setback as a

chance to grow this keeps your attitude

positive even when things don't go as

planned that sounds really empowering

but how do we develop a growth mindset

if we don't already have

one good

question first it's about being aware of

your thoughts if you catch yourself

thinking I can't do this or I'm not good

enough try to reframe those thoughts

instead say I can learn this or I'll get

better with practice it's also important

to focus on the process rather than the

result celebrate the effort you're

putting in not just the final outcome

and remember growth takes

time that's great advice so for people

who struggle with staying motivated what

what tips can you give one of the best

ways to stay motivated is to set small

achievable goals break big tasks into

smaller steps each time you complete a

step you'll feel a sense of

accomplishment which motivates you to

keep going also surround yourself with

positive influencers people who lift you

up and inspire you and don't forget to

take care of yourself get enough sleep

eat well and take breaks when you need

them James what role does selft talk

play in maintaining a positive mindset

selft talk is incredibly important it's

basically the internal dialogue we have

with ourselves throughout the day

positive selft talk can help us stay

motivated while negative selft talk can

bring us down for example when You Face

a challenge if your self-talk talk is

negative like I'll never get this right

you're more likely to give up but if you

change that to something like this is

tough but I can figure it out you're

more likely to keep going it's all about

shifting your perspective that makes

sense so how can we start practicing

positive selft talk if it doesn't come

naturally to us one simple way is to be

mindful of your thoughts when you catch

yourself thinking something negative

stop and ask yourself is this thought

really helping me if not reframe it for

example instead of saying I failed say I

didn't succeed this time but I learned

something valuable another tip is to

practice gratitude focusing on what's

going right in your life even small

things can shift your mindset to a more

positive Place gratitude really is

powerful and I've heard people talk

about visualization as a tool to stay

motivated can you explain how that works

absolutely visualization is a technique

where you picture yourself achieving

your goals it's a mental practice that

can boost motivation and confidence for

example athletes often visualize

themselves winning a race or performing

at their best before a competition you

can use the same idea in daily life

imagine yourself succeeding in a project

or handling a difficult situation with

confidence it primes your brain to

believe it's possible making you more

likely to take positive action I love

that it's like you're training your

brain for Success exactly your brain

can't always tell the difference between

something vividly imagined and reality

so visualization can be a powerful tool

it also helps you stay focused on your

goals because you're constantly

reminding yourself of what you're

working toward here's a fun fact did you

know that Studies have shown that just

smiling can boost your mood even if you

don't feel happy yes it's true smiling

sends signals to your brain that release

chemicals like dopamine and serotonin

which are linked to happiness and

relaxation so something as simple as

smiling can actually help shift your

mindset and make you feel more positive

that's a amazing so next time I'm

feeling down I'll try smiling even if I

don't feel like it thanks so much James

for sharing all this helpful information

it's clear that the power of mindset can

really shape how we experience life and

staying positive and motivated starts

with how we think absolutely remember

mindset is something you can work on

every day it's all about being kind to

yourself believing in your ability to

grow and focusing on the journey not

just the

[Music]

destination now it's time to learn some

important vocabulary related to the

topic the first word for today is

mindset it means the way a person thinks

and Views challenges successes and

failures example having a positive

mindset helps you stay motivated even

during tough times next word is

motivation it means the desire or

willingness to do something espe

especially toward a

goal example setting small goals can

help boost your motivation to keep going

next word is challenge it means a task

or situation that tests someone's

abilities example challenges can help

you grow if you approach them with a

positive

mindset next word is reframe it means to

change the way you look at a situation

to see it more

positively example instead of seeing a

mistake as failure you can reframe it as

a learning

experience next word is positive

influence it means people or things that

have a beneficial effect on your mood or

mindset example surrounding yourself

with positive influences can help you

stay

motivated next word is goal it means an

aim or desired result that someone Works

toward example breaking down your big

goal into smaller steps can make it more

achievable next word is self-care it

means the practice of taking action to

improve or maintain one's mental and

physical health example self-care like

getting enough sleep and eating well can

improve your mindset next word is

resilience it means the ability to

recover quickly from difficulties or

setbacks example building resilience

helps you bounce back from challenges

with a positive attitude

[Music]

thank you for listening to our episode

of the simple English podcast I hope you

learned something new and helpful today

please give us a like And subscribe for

video like this share it with your

friends and let us know what you think

in the comments section below we'll be

back with more interesting discussions

[Music]

soon hi everyone welcome back to the

simple English podcast Channel where we

make Big Ideas super easy to understand

I'm Lisa your host and today we're

talking about something huge you've

probably heard of it maybe even used it

today without knowing artificial

intelligence or AI now if you think AI

is just for Tech Geeks think again AI is

already shaping the way we live work and

even have fun Imagine a world where

robots do most of your work where your

phone knows you better than your best

friend or where diseases get cured

before you even feel sick sound crazy

well it's closer than you think but what

exactly is AI and how will it change our

world to help us figure it all out I'm

joined by jeramy our Tech expert who's

here to break it down for us don't

forget to check out the free PDF file in

the comment section below to get the

full transcript and new vocabulary for

this

episode hi Jeremy hi Lisa thanks for

having me I'm excited to talk about this

because AI is something that's not just

part of our future it's part of our

right now exactly and guys if you're

thinking this is some far off technology

stuff hold on AI is already in your

daily life whether you realize it or not

from that Netflix recommendation you

just got to your smartphone's Voice

Assistant it's everywhere and we're

going to explore how it will shape the

future even more stay tuned this is is

going to be mindblowing okay Jeremy

let's start from the beginning AI sounds

like a big fancy term but how would you

explain it in simple words great

question Lisa in simple terms AI or

artificial intelligence is when

computers or machines can think and

learn in ways that are similar to humans

think of it like teaching a machine to

do things that would normally require

human intelligence like understanding

language recognizing pictures or making

decisions ah I see

so it's like giving a computer a brain

to think exactly a good example is

something like Siri or Alexa voice

assistants that listen to you and give

you

answers they're using AI to understand

your words process them and give you a

response AI learns from the data it gets

to improve over

time that's so cool but AI isn't just

about gadgets and apps right how is it

going to change our world in a bigger

way oh definitely AI has the power to

transform many Industries take

healthcare for

example AI can help doctors diagnose

diseases much faster than humans for

example there are AI systems that can

look at x-rays or scans and detect

things like cancer earlier than doctors

can this could save lives that's amazing

so AI could help with faster diagnoses

and even treatments exactly imagine a

future where you could get personal ized

medical treatment because an AI system

understands your specific Health needs

better than any human doctor it can also

monitor you 247 through smart devices

checking for any signs of illness before

you even know something's wrong wow

that's really incredible but besides

Healthcare AI is also changing the way

we work right

absolutely AI is already being used in

Industries like manufacturing and

transportation think about self-driving

cars

AI systems are what make these cars able

to drive themselves understanding

traffic road signs and other cars on the

road in factories AI robots are

performing repetitive tasks helping

companies make products faster and more

efficiently so does that mean AI will

take over jobs from

people that's one of the biggest

concerns and it's true that some jobs

may be replaced by AI especially jobs

that involve doing the same thing over

and over for example Factory workers or

drivers might be affected as AI systems

become more advanced but at the same

time new jobs will be created in areas

like AI programming machine maintenance

and data analysis it's like we're at the

beginning of a big shift in the

workforce people might need to learn new

skills to work alongside AI right

exactly there will always be jobs that

require human creativity emotion and

decision-making AI can do many things

but it can't be truly creative or

emotionally intelligent in the way

humans are jobs in art teaching

counseling and management will still

need the human touch all right it's time

for a fun fact Jeremy did you know that

AI was actually created way back in

1956 that's right it all started at a

conference in Dartmouth College where

scientists first came together to talk

about the idea of thinking machines the

first AI was actually used to play

Checkers Checkers that's pretty funny so

AI has come a long way since then huh oh

yeah back then AI could only do basic

things like play games today we have ai

systems that can do much more

complicated tasks like diagnosing

diseases or driving cars it's really

amazing to see how far we've come in

just a few decades well Jeremy this has

been such a fascinating conversation

we've covered a lot of ground how AI is

already in our lives how it's changing

Industries like healthcare and

transportation and even how it might

change the way we work in the future

absolutely AI is one of the most

powerful tools we've ever created it's

going to bring big changes some of which

we're just starting to see now it's an

exciting time to be alive it really is

but like you said earlier while AI will

replace some jobs it will also create

new opportunities and it's up to us to

be ready for those changes exactly

people will need to learn new skills but

I think a I will make our lives better

overall we'll be able to do things

faster and smarter leaving us more time

for the things that really matter that's

a great takeaway Jeremy thank you so

much for joining us today and helping us

understand how AI will change the world

my pleasure Lisa I hope everyone

listening is as excited about AI as I am

and to all our listeners if you enjoyed

this episode don't forget to hit that

like button and subscribe to our channel

for more simple explanations on big

topics leave us a comment and let let us

know how do you think AI will change

your life thanks for tuning in and we'll

see you next time on the simple English

[Music]

podcast now it's time to learn some

important vocabulary related to the

topic the first word of today is

artificial intelligence AI it means the

simulation of human intelligence in

machines that are programmed to think

learn and solve problems like

humans example AI is used in smartphones

to recognize voices and respond to

commands like Siri and Google Assistant

next word is algorithm it means a

step-by-step set of instructions or

rules used by computers to solve

problems or perform tasks example social

media platforms use algorithms to decide

which posts you see in your feed next

word is machine learning it means a

branch of AI where machines Lear learn

from data and improve their performance

without being explicitly

programmed example Netflix uses machine

learning to recommend movies and TV

shows based on what you've watched

before next word is neural network it

means a type of AI that mimics the human

brain structure and functioning to

recognize patterns and make decisions

example neural networks are used in

facial recognition software to identify

people in photos next word is natural

language processing NLP it means a field

of AI that helps computers understand

interpret and respond to human language

example chatbots on websites use natural

language processing to understand

customer questions and provide answers

next word is Big Data it means extremely

large sets of data that can be analyzed

by computers to reveal patterns Trends

and

associations example AI uses big data to

predict consumer behavior and recommend

products in online stores the last word

of today is deep learning it means a

type of machine learning involving

layers of neural networks that analyze

data and make complex

decisions example deep learning is used

in self-driving cars to help them

recognize objects like pedestrians and

traffic

[Music]

signs thank you for listening to our

episode of the simple English podcast I

hope you learned something new and

helpful today please give us a like And

subscribe for video like this share it

with your friends and let us know what

you think in the comments section below

we'll be back with more interesting

discussion

[Music]

soon hello everyone welcome back to the

simple English podcast where we help you

improve your English skills one episode

at a time I'm your host Lisa and today

we have a special guest joining us we're

talking about something that every

English learner wants to know how to

speak English fluently but here's the

big tip you need to think in English

first sounds interesting right

absolutely Lisa hi everyone I'm Brian

I've been teaching English for over 10

years and today I'm excited to share

some practical tips on how you can train

your brain to think in English trust me

it's one of the most powerful ways to be

become fluent yes it is so if you're

struggling with speaking or maybe you

find yourself translating from your

native language before you speak this

episode is for you we'll explain why

thinking in English is the key how to do

it and of course we'll share some fun

facts along the way to keep things

interesting let's Dive Right In don't

forget to check out the free PDF file in

the comment section below to get the

full transcript and new vocabulary for

this

[Music]

episode Brian let's start with the

basics why do you think learning to

think in English is so important for

fluency that's a great question Lisa the

main reason is that when you think in

English you cut out the middle step of

translating translation takes time and

can lead to mistakes when you think

directly in English your responses are

faster and more natural you don't have

to pause and figure out how to say

something because you've already got the

thought in English it's like training

your brain to think automatically in

English right exactly imagine you're in

a conversation and someone asks you a

simple question like what's your

favorite food if you think in your

native language first you'll have to

mentally translate the answer like oh in

my language this is how I say it and

then turn it into English by the time

you're ready to speak the conversation

may have moved on but if you're already

thinking in English you can quick

quickly respond I love pizza or my

favorite food is Sushi it keeps the flow

natural yes I've had those moments where

I'm stuck thinking about how to say

something and by the time I figure it

out the topic has

changed exactly and that's one of the

main frustrations Learners face but when

you train your brain to think in English

you'll find yourself responding more

smoothly without those awkward pauses

that's so true now for someone who's

just starting to work on thinking in

English how can they begin I mean

thinking in a new language sounds a bit

difficult at first it can feel

challenging but there are some simple

ways to start one of the easiest methods

is to narrate your daily activities in

English for example when you wake up in

the morning think to yourself I am

brushing my teeth I am making coffee or

I am getting ready for work these are

simple thoughts but over time you'll get

used to thinking in English without even

realizing it I love that idea so it's

about building a habit by talking to

yourself in your head right yes exactly

and as you get more comfortable you can

start thinking about more complex things

for example if you're at work you could

think what do I need to do today or how

should I approach this task this builds

your vocabulary and helps you practice

using English for more than just basic

thoughts that's really practical advice

and what about when Learners don't know

a word in English English should they

stop and look it up or just keep

going good question I always tell my

students not to stop if they don't know

a word Instead try to use simpler

language to explain it for example let's

say you don't know the word microwave

instead of stopping to look it up think

of how to explain it the machine that

heats my food quickly that way you're

still thinking and speaking in English

even though it's not the exact word that

makes so much sense you're keeping the

flow of English going in your mind

rather than interrupting it exactly the

goal is to keep your brain in English

mode even if you don't have the perfect

word the more you practice the more

words you'll naturally learn and when

you look up those words later you'll

remember them better because you had to

actively think around them I think a lot

of Learners get stuck trying to be

perfect with every word but it's more

important to keep thinking in English

rather than worry about exact

translations right that's exactly it

it's all about progress not perfection

you don't need to be perfect to be

fluent fluency means being able to

communicate ideas easily and smoothly

even if you don't know every single word

over time as you build your vocabulary

the words will come that's

encouraging and what about silent

conversations I've heard you mention

this technique before can you explain

how it works absolutely a silent

conversation is simply talking to

yourself in your head it's a great way

to practice thinking in English when

you're alone

let's say you're walking to the store

you can ask yourself questions like what

do I need to buy or what should I have

for dinner tonight then try to answer

them in English this way you're

practicing conversation without needing

a partner that sounds like a really

useful exercise you're basically

training your brain to keep thinking in

English no matter where you are exactly

and the great thing is you can do this

anytime anywhere whether you're on the

bus waiting in line or even exercising

you can have a silent conversation with

yourself it's a simple no pressure way

to improve your English thinking skills

and the more you do it the more natural

it becomes right yes with consistent

practice your brain will start to

automatically think in English without

you even trying it becomes a habit at

first it might take effort but over time

it'll feel natural just like thinking in

your native language I love that it's

like building any other habit the more

you do it the easier it gets and what

about immersing yourself in English

environments does that help with

thinking in English too definitely

immersion is one of the best ways to get

your brain into English thinking mode

this could be as simple as Listening to

English podcasts watching TV shows in

English or even reading books the more

English you hear and see around you the

more your brain gets used to processing

the

language so even if you're not living in

an English-speaking country you can

still create that environment for

yourself exactly for example if you like

watching YouTube videos try switching to

English content or if you enjoy

listening to music choose English songs

it's all about surrounding yourself with

the language so your brain has more

opportunities to practice that's great

advice it's all about making English a

part of your everyday life so to recap

thinking in English is about cutting out

translation practicing simple daily

thoughts having silent conversations and

surrounding yourself with the language

is that right

exactly and remember it doesn't happen

overnight but with consistent practice

you'll see real progress just keep at it

and soon enough you'll notice yourself

thinking and speaking in English

naturally that's so inspiring thank you

for breaking it down so clearly Brian

okay let's take a little break for a fun

fact Brian did you know that children

usually start thinking in their second

language after just one year of

consistent exposure while adults take

longer wow that's fascinating

it's probably because children aren't

afraid of making mistakes and they're

always learning through play and

interaction but the good news is even as

adults we can still train our brains to

think in English with

practice exactly it might take more

effort for adults but it's definitely

possible so listeners don't be

discouraged if it feels tough at first

your brain is like a muscle the more you

practice thinking in English the easier

it gets Brian this has been so so

helpful to wrap things up let's do a

quick recap why is thinking in English

the secret to fluency well thinking in

English helps you respond faster and

more naturally in conversations it also

cuts out the translation step which can

slow you down and lead to mistakes and

remember it's something you can practice

daily by describing your actions having

silent conversations with yourself or

even labeling things around you in

English such great advice and if you're

listening today remember remember the

key to fluency isn't just speaking more

but thinking in English too thank you so

much for joining us today Brian thank

you Lisa it was a pleasure and thank you

listeners if you enjoyed this episode

and found it helpful don't forget to

like subscribe and share it with someone

else who's learning English and let us

know in the comments are you already

thinking in English what challenges do

you face we'd love to hear from you

now it's time to learn some important

vocabulary related to the topic the

first word of today is native speaker it

means a person who speaks a language as

their first language example to speak

like a native speaker try to think in

English rather than your own language

next word is environment it means the

conditions that surround someone in

language learning it refers to the

language atmosphere you create around

you example

creating an English-speaking environment

can help you think in English throughout

the

day next word is expression it means a

word or phrase used to convey an idea

feeling or thought example learning

common expressions in English helps you

think and communicate faster next word

is silent conversation it means talking

to yourself mentally without speaking

out loud useful for practicing

language example having silent

conversations in English while walking

can improve your fluency next word is

immersion it means the method of

learning a language by surrounding

yourself with it in everyday

life example watching English TV shows

and listening to English podcasts help

create an immersive

environment the last word of today is

context it means the situation or

background information that helps

explain the meaning of something

example understanding the context of a

sentence makes it easier to think in

English without

[Music]

translating thank you for listening to

our episode of the simple English

podcast I hope you learned something new

and helpful today please give us a like

And subscribe for video like this share

it with your friends and let us know

what you think in the the comment

section below we'll be back with more

interesting discussions

[Music]

soon hello everyone welcome back to the

simple English podcast I'm your host

Lisa and today we have a really exciting

topic are you ready to supercharge your

life because today we're going to talk

about how you can boost your

productivity and

creativity these two things can take you

to the next level whether you're working

studying or just trying to make make

your life a little bit better and

joining me as a special guest Leo an

expert in productivity and creativity

don't forget to check out the free PDF

file in the comment section below to get

the full transcript and new vocabulary

for this

[Music]

episode hi Leo how are you today hi Lisa

I'm doing great really excited to talk

about this topic it's something everyone

can improve in no matter where they are

in life absolutely and I think we all

know that feeling of wanting to do more

but sometimes getting stuck or feeling

like our ideas aren't coming so if

you're listening and you want tips that

can help you be more productive and

creative stay with us because we've got

some good stuff coming your way so Leo

let's Jump Right In when we talk about

productivity and creativity these two

are often seen as separate things but

are they

connected great question Lisa they're

absolutely Ely connected think about it

this way being productive means you're

getting things done efficiently right

but to get things done in a way that's

interesting original or even fun that's

where creativity comes in for example

imagine someone who's writing a report

for

work you can get it done quickly but if

you add creative ideas you'll make it

more engaging and memorable for the

reader that makes so much sense so it's

not just about getting more done but

also doing it in a way that stands out

exactly and one way to boost both

productivity and creativity is by

setting aside time for

brainstorming let's say you have a task

you give yourself 5 to 10 minutes to

just think of different ways to approach

it even if some ideas seem silly they

can lead to something new and creative

and this method also helps you get

focused making you more productive

that's a great tip I've also heard

people talk about taking breaks to stay

productive what do you think about that

yes breaks are essential a lot of people

feel guilty when they take breaks but

the truth is our brains need rest to

stay sharp taking short regular breaks

helps recharge your brain and can even

boost your creativity a good example is

the Pomodoro Technique you work for 25

minutes then take a 5minute break after

a few Cycles you take a longer break it

helps keep your mind fresh ah I've tried

that technique and it really does help

now let's talk about distractions we

live in a world where it's easy to get

distracted our phones social media

notifications how do we stay productive

in such a distracting world yeah

distractions are a huge challenge one

simple thing people can do is to turn

off notifications when they're working

also creating a dedicated workspace can

help for example if you're working from

home set up a space that's only for work

it trains your brain to focus when

you're there and a great creative tip

sometimes moving your workspace or

changing environments like going to a

cafe can spark new

ideas I love that idea switching up your

environment can really change how you

think speaking of changing environments

does physical activity help with

creativity oh absolutely exercise is a

great way to clear your mind and get

those creative juices flowing when you

move your body you're increasing blood

flow to the brain which helps you think

better some of my best ideas come when

I'm out for a

[Music]

walk time for a fun fact Leo did you

know that some of the most creative

people in history had really interesting

routines yes for example did you know

that Albert Einstein played the violin

to help him think through difficult

problems and Steve Jobs the co-founder

of Apple often took long walks when he

needed to come up with new ideas it's a

reminder that creativity doesn't always

happen when you're sitting at a desk wow

that's so interesting so even Geniuses

need a change of pace sometimes so to

Summit up boosting your productivity and

creativity isn't about working harder

it's about working smarter we talked

about taking breaks finding new ways to

think about tasks and even moving your

body to spark creativity these are all

simple changes anyone can make yes

exactly you don't need to overhaul your

life to see of improvements small

changes like turning off notifications

or setting aside time for brainstorming

can make a big difference over time

thank you so much Leo for all these

great tips I'm sure our listeners have

learned a lot today my pleasure Lisa I

hope everyone listening can take away at

least one new idea to try in their own

life and that's all for today's episode

of the simple English podcast if you

enjoyed this discussion don't forget to

like share and subscribe to the channel

and let us know in the comments what do

you do to stay productive and creative

until next time take care and keep

[Music]

improving now it's time time to learn

some important vocabulary related to the

topic the first word of today is

productivity it means the ability to get

tasks done efficiently usually within a

set amount of time example improving

your productivity can help you finish

more tasks in less time next word is

creativity it means the ability to come

up with new and original ideas or ways

of doing things example creativity

allows people to find unique solutions

to common problems next word is

brainstorming it means a process of

generating ideas freely without judgment

often to solve a problem or plan a

project example we had a brainstorming

session to come up with new marketing

ideas next word is efficiency it means

achieving maximum productivity with

minimum wasted effort or

resources example using a to-do list is

a great way to improve your efficiency

at work next word is

distractions it means things that take

your attention away from what you are

supposed to be doing example turning off

notifications helps reduce distractions

and keeps you

focused next word is

multitasking it means the ability to

handle more than one task at the same

time example while multitasking might

seem efficient focusing on one task at a

time often leads to better results

next word is innovation it means the

process of introducing new ideas methods

or products example innovation in the

workplace can lead to more Creative

Solutions and improved

[Music]

productivity thank you for listening to

our episode of the simple English

podcast I hope you learned something new

and helpful today please give us a like

And subscribe for video like this share

it with your friends

and let us know what you think in the

comments section below we'll be back

with more interesting discussions

[Music]

soon hello everyone welcome back to the

simple English podcast where we make

learning easy and fun I'm Lisa your host

and today's topic is something I think

we all deal with stress have you ever

had days where you feel overwhelmed

tired or just not yourself we all have

right but do you know why this happens

what's really going on in your body and

mind when you're stressed today we're

going to break down how stress affects

both your physical and mental health to

help us understand it better we have

David here with us David is an expert in

health and wellness and he's going to

explain what stress does to us and why

managing it is so important don't forget

to check out the free PDF file in the

comment section below to get the full

transcript and new vocabulary for this

Epic

[Music]

episode hi David thanks for joining us

hi Lisa thanks for having me on the show

stress is definitely something we all

experience but many people don't realize

just how much it can affect our bodies

and Minds I'm excited to break it all

down for your listeners today I'm sure

our listeners will find this super

helpful and for those listening make

sure you stay tuned because later in the

episode we'll share a fun fact about

stress that might surprise you so let's

dive in David can you start by

explaining what happens in the body when

we feel stressed sure when you're

stressed your body goes into something

called fight or flight mode this is your

body's natural response to Danger let's

imagine for a moment that you're walking

in the woods and suddenly a big bear

jumps out your brain immediately senses

the danger and It prepares your body to

either run away or fight the bear

obviously most of us would run I def

itely be running too exactly so what

happens next is your brain sends signals

to your body to release stress hormones

like adrenaline and cortisol these

hormones prepare your muscles increase

your heart rate and make you breathe

faster all of this is your body's way of

getting ready to either fight or run

hence the name fight or flight wow so

that's why your heart starts beating

really fast when you're scared or

stressed but what about daily life we're

not facing bears every day so why do we

feel stressed in situations like work or

school that's a great Point even though

we're not facing life-threatening

situations like Bears or lions our body

reacts to Modern stress in the same way

for example if you have a big

presentation at work or if you're late

for an important meeting your body still

goes into that fight or flight mode even

though the situation isn't dangerous in

the same way so even something like a

tough deadline or a lot of homework can

trigger that response

exactly your body doesn't know the

difference between a real physical

threat like a bear and a mental or

emotional challenge like a stressful day

at work or school the same stress

hormones are released and your body goes

through the same physical changes your

heart beats faster your muscles tense up

and your brain stays on high alert this

is useful in the short term like if you

need to focus and get through a

difficult situation but when stress

lasts for a long time it can be

harmful so so what happens if we're

stressed all the time like if we're

always dealing with deadlines or

personal problems does that put too much

pressure on our bodies yes and that's

the problem with chronic stress when

you're stressed all the time your body

stays in fight ORF flight mode for too

long that can lead to serious health

problems for example stress can raise

your blood pressure which increases the

risk of heart disease it can also weaken

your immune system making it harder for

your body to fight off illness that's

why people who are constantly stressed

often get sick more easily wow that's

pretty scary so stress can actually make

us physically sick yes it can stress

affects more than just your mind it

impacts your entire body it can cause

headaches stomach problems and trouble

sleeping and over time it can even lead

to bigger problems like heart disease

diabetes and other chronic conditions

I've heard people say that they get a

stress headache so that's a real thing

right absolutely when you're stressed

the muscles in your neck and shoulders

can tense up which can lead to headaches

stress also affects your digestive

system that's why some people feel sick

to their stomachs when they're anxious

or

worried I think a lot of people can

relate to that but stress doesn't just

affect the body right what about the

mind you're right stress can have a big

impact on your mental health too when

you're stressed it can be hard to focus

make decisions or even remember things

this happens because stress affects the

part of your brain called the

hippocampus which is responsible for

memory and learning over time chronic

stress can also lead to anxiety and

depression so it's not just about

feeling overwhelmed it actually changes

how your brain works exactly chronic

stress can shrink parts of your brain

making it harder to handle new

challenges that's why it's so important

to manage stress before it becomes too

much to

[Music]

handle now that we've talked about all

the serious effects of stress let's take

a quick break for our fun fact of the

day sounds good did you know that not

all stress is bad for you really that's

surprising yes there's something called

UST stress which is positive stress this

kind of stress helps motivate you and

can actually improve your performance

for example when you're about to give a

presentation or take part in a

competition a little bit of stress can

help you stay focused and energized it's

your body's way of getting you ready to

perform at your best that's really

interesting so a little stress can be

helpful exactly the key is balance too

much stress is harmful but a little

stress can push you to succeed whether

you're studying for an exam training for

a race or working on a big project I

guess that's why some people say they

work better under pressure it's that

positive

stress that's right but of course we

don't want too much of it or it turns

into Nega

stress well this has been a really

eye-opening discussion we've learned so

much about how stress affects both our

body and mind it's amazing and a little

scary how something we all experience

every day can have such a big impact on

our health it is stress is a natural

part of life but the important thing is

how we manage it things like regular

exercise practicing relaxation

techniques like meditation or deep

breathing and taking time for yourself

can really help reduce stress that's

great advice David I hope our listeners

take these tips to heart and find ways

to manage their stress before it becomes

harmful any final thoughts before we

wrap up just to remind everyone that

stress is something we all deal with and

it's okay to feel stressed from time to

time but it's important to listen to

your body and mind and take action when

you start to feel overwhelmed small

changes in your daily routine can make a

big difference in how you handle stress

thank you so much d David this has been

such an informative and helpful

conversation and to all our listeners we

hope you've learned something new today

if you enjoyed this episode don't forget

to like comment and subscribe to the

simple English podcast we've got more

interesting topics coming your way so

stay tuned thanks Lisa it was great

being

[Music]

here now it's time to learn some

important vocabulary related to the

topic the first word of today is stress

it means a physical or emotional

response to a challenging or demanding

situation example work deadlines often

cause me a lot of stress especially when

there's not enough

time next word is fight or flight it

means the body's automatic response to

Danger preparing to either confront or

escape the threat example when she saw

the dog running toward her her body went

into fight ORF flight mode mode next

word is cortisol it means a hormone

released by the body in response to

stress example long-term stress can

cause your body to produce too much

cortisol leading to health issues next

word is adrenaline it means a hormone

that increases heart rate and energy

levels especially in stressful or

exciting

situations example before the big

presentation I could feel the adrenaline

kicking in next word is chronic

it means something that lasts for a long

time or happens frequently like

long-term stress example chronic stress

can lead to health problems such as high

blood pressure next word is immune

system it means the body's defense

system that protects against illness and

infections example stress can weaken

your immune system making you more

likely to get sick next word is tension

it means a state of tightness or strain

often felt in the body due to stress

example after a long day I often feel

tension in my shoulders and neck next

word is anxiety it means a feeling of

worry or fear often caused by stress

example too much stress at work can lead

to anxiety and trouble sleeping the last

word of today is relaxation techniques

it means methods used to calm the mind

and body reducing stress example deep

breathing and meditation are relaxation

techniques that can help manage

[Music]

stress thank you for listening to our

episode of the simple English podcast I

hope you learned something new and

helpful today please give us a like And

subscribe for video like this share it

with your friends and let us know what

you think in the comments section below

we'll be back with more interesting

discussion

[Music]

soon hello everyone welcome back to the

simple English podcast where we learn

together in a fun and easy way I'm your

host and today we're going to talk about

something that a lot of people enjoy

every day can you guess what it

is it's coffee yes that warm comforting

drink that helps so many of us wake up

and start the day but did you know that

coffee has more benefits than just

waking you up today we're going to dig

deeper into why coffee is more than just

a morning ritual and to help us with

that we have a very special guest John

who is a nutritionist and an expert in

Healthy Living don't forget to check out

the free PDF file in the comment section

below to get the full transcript and new

vocabulary for this

[Music]

episode welcome to the podcast John

hi Lisa thanks for having me I'm excited

to talk about coffee because believe it

or not coffee can be quite good for you

in many ways I know I'm a coffee lover

myself and I bet many of our listeners

are too so stick around everyone because

you're going to learn some surprising

facts about how coffee can actually be

good for your health let's Dive Right In

so John we all know that coffee helps us

stay awake especially when we're feeling

tired but what are some other benefits

that coffee brings to the table great

question Lisa yes coffee is most famous

for its ability to keep us alert thanks

to caffeine but there's more to the

story for example did you know that

coffee is packed with

antioxidants

antioxidants that's interesting what do

they do antioxidants are like little

bodyguards for your cells they help

protect your body from damage caused by

harmful molecules called free radicals

coffee is actually one of the largest

sources of antioxidants in many people's

diets especially if they don't eat a lot

of fruits and vegetables wow so coffee

is like a healthy drink in Disguise in a

way yes of course like anything it's

important to drink it in moderation but

if you enjoy your coffee without too

much sugar or cream it can really

benefit fit your body for example some

Studies have shown that drinking coffee

can lower the risk of certain diseases

like Parkinson's disease and

Alzheimer's that's amazing it sounds

like coffee is good for your brain too

exactly caffeine the main ingredient in

coffee helps improve brain function it

can make you more alert help you focus

and even improve your mood that's why

many people reach for a cup of coffee

when when they're working or studying I

totally agree I remember during my

college days coffee was my best friend

during late night study sessions I think

a lot of people can relate to that

coffee has also been shown to reduce the

risk of depression in some people

there's something about that warm cup of

coffee that lifts your spirits

especially on a tough day it's like a

little mood booster right exactly and

there's more coffee can also Al be good

for your physical health drinking coffee

has been linked to a lower risk of

developing type 2 diabetes it seems that

coffee helps your body use insulin

better which helps regulate your blood

sugar

levels that's so important especially

with how many people around the world

are affected by diabetes it's incredible

how something as simple as coffee can

help it is and here's another benefit

that might surprise you coffee may help

protect your liver people who drink

coffee regularly have a lower risk of

liver diseases like therosis and liver

cancer wow John I had no idea coffee

could do all that it really is a super

drink but are there any downsides well

like I said earlier moderation is key

too much coffee can lead to problems

like insomnia nervousness or even an

upset stomach and of course if you add

too much sugar or cream you're adding

extra calories and fat which isn't great

for your health so it's best to enjoy

coffee in a balanced

[Music]

way this has been really eye openening I

think it's time for a little fun fact

don't you did you know that coffee is

the second most traded commodity in the

world after

oil really that's impressive yes coffee

is love all over the world and people

drink about 2.25 billion cups of coffee

every day it's amazing to think that

something so simple brings so many

people together across the globe that's

incredible and it shows just how

important coffee is not only to our

daily routines but also to the world

economy well John this has been such an

informative conversation I think I've

learned more about coffee today than I

ever

imagined I'm glad coffee is definitely

more than just a quick energy boost when

enjoyed in moderation it can be part of

a healthy lifestyle absolutely so to all

our listeners out there next time you

enjoy your morning coffee remember

you're not just waking up you're also

doing something good for your body and

mind just don't forget to drink it in

moderation that's right and for those

who aren't coffee drinkers there's no

pressure everyone's different and there

are plenty of other ways to stay healthy

exactly well that's it for today's

episode of the simple English podcast

thank you so much for joining us

John Thank you Lisa it was a pleasure

and thank you to all our listeners don't

forget to like comment and subscribe if

you enjoyed this episode we'd love to

hear your thoughts are you a coffee

lover or do you prefer something else

let us know and as always keep learning

stay curious and we'll see you in the

next episode

[Music]

now it's time to learn some important

vocabulary related to the topic the

first word of today is caffeine it means

a natural stimulant found in coffee tea

and some other drinks that helps

increase

alertness example caffeine in coffee

helps you stay awake and focused during

the day next word is antioxidants it

means substances that protect your cells

from damage caused by free radicals

which can lead to aging and

diseases example coffee is rich in

antioxidants which can help protect your

body from certain

diseases next word is insulin it means a

hormone that regulates the amount of

sugar in your blood helping to prevent

diabetes example drinking coffee may

help improve how your body uses insulin

reducing the risk of type 2

diabetes next word is metabolism it

means means the process by which your

body converts food and drinks into

energy example caffeine can increase

your metabolism helping you burn more

calories throughout the day next word is

moderation it means the act of doing

something within reasonable limits not

too much or too little example it's

important to drink coffee in moderation

to avoid side effects like insomnia or

nervousness next word is Alzheimer's

disease it means a progressive disease

that affects memory and thinking skills

often in older adults example studies

suggest that coffee May lower the risk

of developing Alzheimer's disease in the

future next word is alertness it means

the state of being awake and attentive

often after consuming caffeine example a

cup of coffee in the morning can improve

your alertness and help you focus on

tasks

the last word of today is depression it

means a mental health condition that

involves persistent sadness and loss of

interest in activities example research

shows that drinking coffee might reduce

the risk of depression by improving your

[Music]

mood thank you for listening to our

episode of the simple English podcast I

hope you learned something new and

helpful today please give us a like And

subscribe for video like this share it

with your friends and let us know what

you think in the comments section below

we'll be back with more interesting

discussions

[Music]

soon hi everyone welcome back to the

simple English podcast I'm Lisa and

today we're talking about something

super important sleep yes sleep it's

something we all do but many of us

aren't doing it right have you ever

woken up and felt more tired than when

you went to bed or do you find it hard

to sleep even though you're

exhausted well today's episode is just

for you with me today is Ryan a wellness

coach who's going to help us learn how

to sleep better and wake up full of

energy don't forget to check out the

free PDF file in the comment section

below to get the full transcript and new

vocabulary for this

[Music]

episode welcome Ryan thanks Lisa I'm

excited to be here because sleep is one

of the most important things we can do

for our bodies most people don't realize

how much better life can be with just a

little more sleep or by improving the

quality of their rest absolutely and for

our listeners today make sure to stay

tuned because we'll be sharing some easy

and practical tips that anyone can use

to improve their sleep starting tonight

let's dive in all right Ryan let's start

by talking about why sleep is so

important I've heard that sleep affects

everything from our mood to how well we

work can you explain that a bit more

sure Lisa sleep is when our body repairs

itself it's like hitting the reset

button if we don't get enough quality

sleep we might feel tired cranky or even

find it hard to

concentrate over time lack of sleep can

lead to more serious problems like a

weak immune system weight gain or even

mental health

issues wow that sounds serious and what

about energy levels sometimes I feel

like I've slept a full eight hours but I

still wake up feeling tired what's going

on there great question sleep isn't just

about the hours it's about the quality

you could sleep for eight hours but if

the sleep is interrupted or if you don't

go through the proper sleep cycles like

deep sleep and RM you might still wake

up feeling tired things like stress too

much screen time or eating heavy meals

right before bed can mess with your

Sleep

Quality that makes a lot of sense so

what can we do to improve our Sleep

Quality there are some simple changes we

can make first try to go to bed and wake

up at the same time every day even on

weekends this helps your body's internal

clock also called the Circadian rhythm

get into a

routine second create a relaxing bedtime

routine dim the lights read a book or do

something calming to signal to your body

that it's time to sleep and lastly make

sure your sleep environment is good your

bedroom should be dark quiet and cool I

love those tips I actually tried

avoiding screens before bed last week

and it really helped me fall asleep

faster and speaking of routines I

remember you mentioning something about

morning habits does how we wake up

affect our

energy absolutely Lisa how you start

your morning can set the tone for the

whole day one tip is to get some

sunlight as soon as you wake up it helps

to tell your body it's time to be alert

also avoid hitting the snooze button

when you snooze you're only delaying the

wakeup process and making yourself feel

groggy year get up stretch maybe drink a

glass of water and move your body a

little that's a good one I'm definitely

guilty of hitting snooze a few too many

times so to sum up improving sleep means

setting a consistent routine winding

down in the evening and starting the

morning with good habits got

[Music]

it before we continue Ryan I think it's

time for our fun fact segment

did you know that humans spend about

onethird of their lives sleeping that's

right it sounds like a lot but sleep is

so important that it makes

sense here's another fun fact the record

for the longest time without sleep is 11

days a high school student named Randy

Gardner set the record in 1964 for a

science

experiment but I don't recommend trying

it oh wow I can't even imagine how

exhausted must have been after that

sleep is definitely not something to

skip that's for

[Music]

sure Ryan thank you so much for sharing

all these helpful tips today I know I'm

going to try setting a better routine

for myself starting tonight for our

listeners let's quickly recap to sleep

better make sure you're consistent with

your sleep schedule create a calming

bedtime routine and start your mornings

with sunlight and no snoozing did I miss

anything Ryan that's a perfect summary

Lisa one last thing I'll add is be

patient with yourself changing your

sleep habits might take time but stick

with it and you'll notice the difference

you'll wake up feeling more refreshed

and ready to take on the day thanks

again Ryan and thank you to everyone

listening today we hope you enjoyed this

episode and that you'll start improving

your sleep tonight don't forget to like

comment and share this episode with

someone who might need these tips and of

course subscribe to stay updated with

more great episodes see you next time

bye everyone and sweet dreams sweet

dreams indeed take care

[Music]

everyone now it's time to learn some

important vocabulary related to the

topic the first word of today is

circadian rhythm it means the natural

internal process that regulates the

sleep wake cycle and repeats roughly

every 24 hours example going to bed at

the same time every night helps regulate

your circadian rhythm next word is remm

sleep it means a stage of sleep

characterized by rapid eye movement

where dreaming occurs and the brain is

highly active example remm sleep is

crucial for memory and

learning next word is melatonin it means

a hormone that helps regulate sleep by

signaling to the brain that it's time to

rest example melatonin levels rise in

the evening helping you fall asleep

naturally next word is sleep cycle it

means a series of stages of sleep

including light sleep deep sleep and RAM

sleep that repeat throughout the night

example a full sleep cycle lasts about

90 minutes and is crucial for proper

rest next word is insong IA it means

asleep disorder where a person has

trouble falling asleep or staying asleep

example many people suffer from insomnia

due to stress or anxiety next word is

sleep apnea it means a serious sleep

disorder where breathing repeatedly

stops and starts during sleep example

sleep apnea can lead to poor Sleep

Quality and fatigue during the day next

word is sleep deprivation it means the I

of not getting enough sleep either in

duration or quality leading to negative

health

effects example chronic sleep

deprivation can affect your mood memory

and health the last word of today is

enrm sleep it means non-rapid eye

movement sleep a deep and restful stage

of sleep that is important for physical

restoration example enrm sleep is when

your body repairs muscles and tissues

[Music]

thank you for listening to our episode

of the simple English podcast I hope you

learned something new and helpful today

please give us a like And subscribe for

video like this share it with your

friends and let us know what you think

in the comments section below we'll be

back with more interesting discussions

[Music]

soon hi everyone welcome back to the

English podcast I'm your host Lisa and

today we have a topic that I know will

help a lot of you whether you're a

student a professional or just someone

who loves learning new things we all

want to know the secret how can we learn

and remember anything

easily I have a special guest with me

today Michael who is an expert in memory

and learning strategies we'll be talking

about tips tricks and proven methods to

help you learn faster and make the

information stick sounds good right

don't forget to check out the free PDF

file in the comment section below to get

the full transcript and new vocabulary

for this

[Music]

episode hey Lisa thanks for having me

I'm really excited about today's

conversation because learning is

something we all do every day whether

it's at school work or just in life

learning is constant but the challenge

is how to do it more efficiently right

exactly I think everyone wants to know

the secret sometimes we read something

and the next day it's gone but today

we're going to change that so stay tuned

because by the end of this episode

you'll have the tools to make learning

easier and more fun so Michael let's

Dive Right In we all know that learning

can sometimes feel hard or overwhelming

but are there really ways to make it

easier absolutely Lisa the truth is

learning is a skill just like playing a

musical instrument or a sport and like

any skill the more you practice the

right techniques the better you get one

key technique is called spaced

repetition spaced repetition what's that

it's a simple but powerful method

basically you review information at

increasing intervals over time for

example instead of cramming all your

study into one night you review it today

then again in 2 days then a week later

the strengthens your memory because

you're allowing time for the information

to settle in your brain wow that makes

sense it's like letting the information

breathe a little exactly it's like

planting a seed if you water it a little

every few days it grows stronger than if

you drown it with water all at once

Studies have shown that space repetition

is one of the most effective ways to

remember things long

term that's a great tip so what about

when we're trying to learn something

that feels too complex or difficult to

understand what should we do

when information feels overwhelming it

helps to break it down into smaller

manageable Parts this is called chunking

for example if you're trying to memorize

a long number like 14785

23869 it's much easier to remember if

you break it into chunks like 147 852

369 the same applies to studying instead

of trying to memorize 10 pages of notes

in one go break it down into smaller

sections I love that it feels less scary

when you break things down do you have

any examples of people using these

techniques sure let's take language

learning as an example people who are

learning a new language often feel

overwhelmed by all the new words and

grammar rules but if you learn just five

new words a day and review them using

spaced repetition you'll remember more

in a month than if you try to learn 100

words in one day slow and steady wins

the race that's really motivating what

about memory tricks I've heard people

use something called memory palaces Is

that real yes memory palaces are another

powerful technique the idea is to

visualize a place you know well like

your home and Associate each room or

object with a piece of information you

want to

remember let's say you're trying to

memorize a shopping list you might

imagine putting apples in your living

room bread in your kitchen and milk in

your

bathroom when you mentally walk through

your house you can see the items in each

room that's such a cool way to remember

things I've got to try that so basically

it's all about being creative with how

we store information in our

minds exactly the more you involve your

imagination

the easier it is to recall information

our brains love patterns and images so

using techniques like the Memory Palace

makes it fun and effective and I guess

that's why sometimes we remember random

things that we associate with strong

emotions right like I can remember the

name of my teacher from third grade but

I forget where I put my keys

yesterday yes exactly our brains are

wired to remember things that have

emotional connections or strong images

so if we use that to our advantage

learning can become a lot easier for

example if you're trying to remember a

boring fact for an exam try to connect

it with something funny or strange the

weirder the connection the more likely

you'll remember it that's such a fun

idea and it makes sense the more

personal or unique the information feels

the better we hold on to it now let's

talk a bit about practice you always

hear people say practice makes perfect

but is there a way to practice more

effectively when it comes to learning

great question practice is important but

the key is active

practice also known as active recall

instead of just passively reviewing your

notes or rereading a book you need to

actively test yourself on the

information for example if you're

learning history and instead of just

reading the chapter over and over close

the book and try to explain what you

learned out loud oh that sounds like it

really pushes you to engage with the

material exactly by forcing yourself to

recall the information without looking

you're strengthening the connections in

your brain this is much more effective

than just passively reviewing the

material so it's not enough to just sit

there and read we need to use the

information in some way to really learn

it exactly the more you work with the

material whether through testing

yourself teaching it to someone else or

writing it down from memory the stronger

it sticks this is so helpful Michael

just to recap spaced repetition breaking

things down memory palaces emotional

connections and active practice it all

sounds doable and I'm sure our listeners

are taking notes I hope so it really is

all about building good habits learning

doesn't have to be stressful or

overwhelming if you use the right

[Music]

techniques all right it's time for our

fun fact of the day Michael do you have

something surprising for us definitely

did you know that sleep plays a huge

role in

memory when we sleep our brain organizes

and stores the information we learned

during the day it's like your brains

filing system in fact people who get a

good night's sleep after learning

something new remember it better than

those who don't wow that's a fun fact

and a reminder to get enough sleep so

cramming all night before an exam might

not be the best idea after all exactly

sleep is just as important as the time

you spend

[Music]

studying Michael thank you so much for

all these amazing tips I've learned a

lot today and I'm sure our listeners

have too just to recap spaced repetition

breaking things down into smaller chunks

using memory palaces and of course

getting enough sleep these are all ways

to learn and remember things more

easily it's been a pleasure Lisa I hope

everyone listening gives these

techniques a try remember learning

doesn't have to be hard it just takes

the right strategies and a little

patience well that's all for today

everyone if you found this episode

helpful don't forget to like share and

subscribe to our Channel also leave us a

comment below what's one thing you're

trying to learn right now we'd love to

hear from you thanks for tuning in to

English podcast and we'll see you next

time with more tips to help you grow and

learn in every part of your life bye for

now bye everyone keep

[Music]

learning now it's time to learn some

important vocabulary related to the

topic the first word of today is spaced

repetition it means a learning technique

where information is reviewed at

increasing intervals to help retain it

longer example using spaced repetition

Emily reviewed her vocabulary words

every 2 days then every week to ensure

she remembered them for her

exam next word is chunking it means a

strategy of breaking down large pieces

of information into smaller manageable

parts to make it easier to remember

example by chunking the long phone

number into smaller groups Jake could

easily memorize it next word is Memory

Palace it means a nemonic device where

you visualize a familiar place and

associate information with different

locations in it example Sarah used the

Memory Palace technique to remember her

shopping list by placing items in

different rooms of her house in her mind

next word is active recall

it means a study method that involves

actively testing yourself on the

material rather than passively reviewing

it example instead of rereading the

textbook John used active recall by

closing the book and trying to explain

the concept to

himself next word is cognitive load it

means the total amount of mental effort

being used in the working memory example

breaking up the complex material into

smaller sections helped reduce Tom's

cognitive load while studying next word

is

visualization it means the process of

creating mental images to represent the

information you're trying to learn

example Maria visualized the solar

system in her mind to remember the names

and order of the planets the last word

is retrieval practice it means a

learning strategy where you recall

information from memory as a way to

strengthen your knowledge

example retrieval practice helped Ben

remember key historical dates by testing

himself without looking at the

[Music]

notes thank you for listening to our

episode of the simple English podcast I

hope you learned something new and

helpful today please give us a like And

subscribe for video like this share it

with your friends and let us know what

you think in the comments section below

we'll be back with more interesting

discussions soon

[Music]

hey everyone welcome back to another

episode of the simple English podcast

I'm your host and today we've got

something really fascinating for you

have you ever felt stuck doing things

that are super easy like scrolling

through social media or binge watching

TV shows even when you know there are

harder more important things you need to

do well today we're going to talk about

something that can help with that it's

called a dopamine detox sound sounds

interesting right you're going to learn

how to reset your brain and get back on

track with doing hard things don't

forget to check out the free PDF file in

the comment section below to get the

full transcript and new vocabulary for

this

[Music]

episode Ryan welcome back to the show

thanks Lisa it's great to be here I'm

excited to dive into this topic because

I think a lot of people struggle with

staying focused on hard tasks when there

are so many distractions around us

exactly and we all know that feeling of

wanting to be productive but somehow

ending up procrastinating so stick

around everyone because by the end of

this episode you'll have a clear idea of

how to trick your brain into doing those

hard things and feel good about it okay

Ryan let's start from the basics what

exactly is dopamine and how does it

affect our daily life great question

dopamine is a chemical in our brain

that's connected to pleasure and reward

when when we do something we enjoy like

eating sweets watching videos or getting

social media likes our brain releases

dopamine making us feel good but here's

the tricky part activities that release

dopamine are not always productive right

like scrolling endlessly on Instagram it

feels good but doesn't really help us in

the long run exactly our brain loves

easy wins that's why it's easier to

check your phone than to study or work

the more we rely on these quick dopamine

hits the harder it becomes to focus on

tasks that don't give immediate rewards

like writing an essay or

exercising so that's where dopamine

detox comes in right what exactly is it

yes a dopamine detox is essentially a

break from these easy dopamine rewards

it's a way to reset your brain so it

becomes easier to focus on more

challenging tasks think of it like

hitting the reset button when you stop

giving your brain constant easy rewards

like social media junk food or gaming it

starts to crave more meaningful and

productive activities that sounds simple

but it must be hard to do I mean we're

so used to these things can you walk us

through how someone would start a

dopamine

detox absolutely the key is to start

small here's a simple plan pick one day

to start your detox it could be a

weekend when you have fewer

responsibilities limit your exposure to

high dopamine activities like social

media junk food or video games replace

those activities with healthier ones

like reading exercising or working on a

project you've been avoiding so instead

of scrolling through Tik Tok maybe I

could go for a walk or read a book

exactly at first it might feel boring

because your brain is used to those

quick dopamine hits but over time your

brain adjusts you'll start finding

satisfaction in the more challenging

tasks that were hard to focus on before

what are some common mistakes people

make when trying a dopamine

detox good question one big mistake is

trying to quit everything at once that's

too extreme and can make you feel

frustrated it's better to slowly reduce

your exposure

distractions another mistake is not

replacing bad habits with good ones if

you just sit there with nothing to do

your brain will crave that quick

dopamine fix and you might give up so

instead of just removing things we

should add healthier activities that

still give some pleasure right exactly

for example instead of snacking on junk

food try cooking a healthy meal or

instead of watching TV for hours try

learning a new skill your brain will

still get dopamine but from activities

that help you

grow I love that idea

now what happens after a successful

dopamine detox how does it help us do

those hard things we often

avoid great great question after a

successful detox your brain becomes less

dependent on quick dopamine rewards

tasks like studying working or

exercising become easier to start and

even enjoyable you'll notice you have

more Focus discipline and energy to

tackle things that require effort that's

amazing and this can really help with

procrastination right like when I know I

should work on a project but I just keep

putting it off exactly once you reduce

the pull of distractions your brain

naturally finds it easier to focus on

those projects that felt overwhelming

before so Ryan we've talked about what

dopamine is and how a detox can help but

let's dive a little deeper how long do

you think someone should do a dopamine

detox is it just for a few hours or can

it last days that's a great question

Lisa the length of a dopamine detox

really depends on the person and their

lifestyle some people start with just a

few hours a day maybe cutting out

distractions for the morning and then

gradually increasing the time others

might try a full day or even a weekend

the key is to start small and make it

manageable that's so true it's like when

people go on Extreme diets they're super

strict at first but it's hard to

maintain in the long run exactly the

same thing happens with a dopamine

detox if you take away all your sources

of pleasure at once your brain might

Rebel and make you crave those things

even more but if you ease into it your

brain starts to

adjust for example if you're used to

checking your phone first thing in the

morning you could try waiting an hour

before you check it then maybe the next

day wait 2 hours it's about building up

your tolerance to border

and

discomfort I like that small steps

instead of a sudden drastic change that

feels more achievable do you think this

concept can help with things like

fitness goals or building better habits

absolutely Lisa in fact it's one of the

best ways to build new habits let's say

you want to start working out but every

time you plan to go to the gym you end

up watching TV instead that's because

your brain is wired to choose the easy

pleasure of watching TV over the harder

task of

exercising but if you do a dopamine

detox you start to train your brain to

find satisfaction in those harder tasks

that makes sense so it's not just about

cutting out distractions it's about

changing how your brain reacts to effort

Absolutely I'll give you an example I

had a friend who wanted to learn a new

language At first she kept

procrastinating and getting distracted

by social media so she decided to do

adamine detox she limited her phone use

to 30 minutes a day and spent the rest

of the time focusing on her language

lessons after a few weeks she found that

she actually looked forward to her study

session because her brain had started as

associating that effort with a sense of

achievement that's such a great example

it shows that anyone can train their

brain to enjoy hard work it's just about

being consistent and giving yourself

time to adjust exactly and one last

thing don't forget to reward yourself

for doing the hard work but instead of

rewarding yourself with something easy

like scrolling on your phone try

rewarding yourself with something that

supports your long-term goals maybe you

treat yourself to a nice meal or spend

time doing something you really enjoy

like going for a walk or reading a book

I love that it's about finding new ways

to enjoy life without constantly relying

on those quick dopamine hits and in the

end you'll feel more accomplished and in

control of your brain exactly Lisa the

more you practice the easier it becomes

and the more you'll realize that the

hard things are often the most

[Music]

rewarding all right Ryan it's time for

our funf fact segment did you know that

ancient philosophers like the stoics

practiced something very similar to to a

dopamine detox really that's fascinating

yes the stoics believed in controlling

their desires and not becoming too

attached to pleasure they would often

practice self-discipline by fasting or

avoiding luxury just to train their

minds to focus on what's really

important that's so interesting it shows

that even back then people understood

the power of controlling their impulses

and focusing on long-term goals exactly

so if you think about it this idea of a

dopamine detox isn't new it's just a

modern Twist on an ancient

[Music]

practice well Ryan I think we've covered

a lot of great points today to sum it

all up a dopamine detox can help you

reset your brain and make it easier to

focus on hard tasks by reducing your

dependence on instant Pleasures it's not

about eliminating fun activities forever

but giving yourself some time away from

them so you can better appreciate the

work that requires more effort that's

right Lisa and remember it's okay to

start small maybe just an hour a day of

no

distractions over time your brain will

adapt and you'll find it easier to stay

motivated and Tackle those tough tasks

absolutely so if you're feeling stuck or

find it hard to focus give a dopamine

detox a try it might just be the reset

you need to trick your brain into doing

those hard things thanks again Ryan for

sharing your insights with us my

pleasure Lisa I hope this helps

listeners Take Back Control of their

focus and motivation and to all our

listeners thank you for tuning in don't

forget to like share and subscribe to

the simple English podcast for more tips

on productivity health and

[Music]

self-improvement now it's time to learn

some important vocabulary related to the

topic and the first word of today is

dopamine

it means a chemical in the brain that is

associated with pleasure motivation and

reward example when you achieve a goal

your brain releases dopamine making you

feel satisfied and

motivated next word is detox it means a

process of removing harmful substances

or behaviors to reset or cleanse the

body or mind example a dopamine detox

involves avoiding distractions like

social media to help reset your brain's

reward system next word is

procrastination it means the act of

delaying or postponing tasks often those

that are difficult or

unpleasant example many people

procrastinate on important tasks because

they find quick dopamine rewards in

distractions next word is stimulation it

means something that excites or

activates the mind or body example

constant stimulation from technology can

overwhelm your brain and make it hard to

focus on difficult

tasks next word is discipline it means

the ability to control one's actions

especially to improve Behavior or

achieve goals example developing

discipline helps you stay focused on

important tasks even when they feel hard

next word is crave it means to have a

strong desire for something especially

something that gives immediate

pleasure example after a long day your

brain might crave a dopamine hit from

junk food or scrolling on your

phone the last word is

anticipation it means the feeling of

excitement or expectation about

something that is going to

happen example the anticipation of a

reward can trigger dopamine release even

before you complete the task

thank you for listening to our episode

of the simple English podcast I hope you

learned something new and helpful today

please give us a like And subscribe for

video like this share it with your

friends and let us know what you think

in the comments section below we'll be

back with more interesting discussions

[Music]

soon hi everyone welcome back to the

simple English podcast I'm your host

Lisa and today's episode is all about

making small changes that can have a big

impact on your life who wouldn't want to

live a better life right sometimes it's

not about doing something huge but

making small daily habits that truly

change the way we live today we have a

special guest Andrew who is here to

share some simple but life-changing

habits that anyone can start doing right

away don't forget to check out the free

PDF file in the comment section below to

get the full transcript and new

vocabulary for this episode

[Music]

welcome Andrew thanks Lisa I'm super

excited to be here I think this is such

an important topic because we often

underestimate how small changes can

really make a big difference absolutely

and I know a lot of our listeners are

curious about this too so stick with us

as we dive into habits that could

totally transform your daily life from

boosting your productivity to improving

your health and

happiness and don't worry everyone we're

not talking about extreme changes these

are easy things that everyone can do and

the best part is they

[Music]

work so Andrew let's get straight into

it what's the first daily habit that you

think can change someone's life the

first habit is one we hear about often

but it's truly powerful waking up early

waking up just 1 hour earlier gives you

a head start you get quiet time and you

can f focus on your goals without

distractions that sounds great but I'm

sure some of our listeners might think

waking up early is too hard do you have

any tips absolutely start small if you

wake up at 8:00 a.m. try waking up at

7:45 for the first week then slowly

shift it to 7:30 then 7 it's all about

creating a habit that sticks and once

you start you'll find that extra time

gives you so much freedom I can imagine

that extra hour in the morning could be

a GameChanger what do you recommend

people do with that time it really

depends on your goals but I suggest

using it to do something for yourself it

could be exercising reading or planning

your day for example a friend of mine

uses the extra hour to go for a run she

says it clears her mind and helps her

feel energetic throughout the day

exercise in the morning is definitely a

great way to Boost energy speaking of

exercise is there another habit related

to health that could make a difference

yes another life-changing habit is

staying hydrated drinking enough water

throughout the day can improve your

focus energy and overall health it

sounds so simple but many people don't

drink enough water that's true I know

people who forget to drink water during

a busy day do you have any suggestions

on how they can remember yes one way is

to keep a water bottle with you at all

times you can also set reminders on your

phone one cool thing I've seen is a

water bottle with time mark markers it

shows you how much you should drink by a

certain time of day it's like having a

coach remind you to drink more water oh

that's a clever idea I might need to get

one of those bottles now Andrew what

about habits related to mental health we

know physical health is important but

what can we do to take care of our mind

great question one habit I recommend is

practicing gratitude it's as simple as

writing down three things you're

thankful for each day this shifts your

focus from what's going wrong to what's

going well in your life research shows

that people who practice gratitude are

happier and less stressed that's really

powerful so you're saying just a few

minutes a day can change your

mindset exactly it's such a small action

but over time it changes the way you see

the world it's like training your brain

to focus on the positive and we all need

that especially during tough times I

love that gratitude really does shift

your mindset I actually tried this

myself during a stressful week every

morning I wrote down three things I was

thankful for and by the end of the week

I felt much calmer and more focused it's

amazing how much difference it makes

when you start your day with a positive

attitude that's a great example Lisa and

it really doesn't take much time but it

changes how you approach your day and

here's another habit that's related to

mental well-being limiting screen time

especially before bed oh that's a tough

one I know a lot of people including me

who scroll through their phones before

going to sleep s why is that such a bad

habit the blue light from screens can

mess with your body's ability to produce

melatonin the hormone that helps you

sleep if you're staring at your phone or

TV right before bed it can make it

harder to fall asleep and reduce the

quality of your sleep plus the constant

information overload from social media

can make your mind race which isn't good

when you're trying to wind down that's

so true I've had nights where I'm

scrolling and the next thing I know an

hour has passed and I'm wide awake do

you have any tip on how to break that

habit one strategy is to create a wind

down routine before bed set a time maybe

30 minutes or an hour before bed when

you put your phone away and switch to

something more relaxing like reading a

book meditating or listening to calming

music another option is to use apps that

reduce blue light on your devices but

the best approach is really to cut down

on screen time before you sleep I like

that idea a wind down routine sounds

much healthier than endless scrolling

and I guess starting small like you said

earlier is key here too maybe just

reducing screen time bit by bit exactly

it's not about quitting cold turkey it's

about slowly building better habits over

time start with just 10 minutes less

screen time before bed then increase it

as you go the important thing is to make

it sustainable that makes sense and I'm

sure it also improves Sleep Quality

right absolutely better sleep means more

energy the next day which leads to more

productivity and a clearer mind it's all

connected that's such a good point so to

recap we've got waking up earlier

staying hydrated practicing gratitude

and limiting screen time before bed

these are all great habits but do you

have one more for us Andrew something

that ties it all together definitely the

last habit is planning your day take

just 5 10 minutes in the morning or the

night before to plan out your top tasks

for the day it helps you stay focused

and gives you a sense of control you'll

feel more productive and less

overwhelmed that's a solid tip I've

noticed that when I plan my day I get

more done and feel less stressed about

what's ahead exactly it's all about

prioritizing when you know what's

important you can spend your time on

things that matter and avoid wasting it

on distractions such a good reminder

planning seems like the glue that holds

all these habits together

now let's take a quick break with a fun

fact did you know that it takes on

average 66 days to form a new habit

people used to believe it only took 21

days but new research shows it actually

takes a bit longer to make a habit stick

so don't be too hard on yourself if it

feels tough at first consistency is key

that's such an important Point Lisa many

people give up too soon thinking they're

failing but the truth is it takes time

if you keep doing it eventually it will

become a natural part of your

[Music]

day well we've covered some amazing

habits today from waking up early and

drinking more water to practicing

gratitude these are all small changes

but they can truly change your life over

time that's right the key is to start

small be consistent and focus on

progress not Perfection anyone can

create a better life by building these

daily habits one step at a time thank

you so much for sharing these tips with

us Andrew I'm sure our listeners are

feeling inspired to make some positive

changes thanks for having me Lisa I hope

everyone tries at least one of these

habits you'll be surprised at how much

they can improve your life and to our

listeners remember it's not about doing

everything perfectly but taking small

steps toward a better life if you

enjoyed this episode make sure to like

subscribe and share it with your friends

let's keep making positive changes

together

thanks for tuning in and we'll see you

next time on the simple English

[Music]

podcast now it's time to learn some

important vocabulary related to the

topic the first word of today is

hydrated it means having enough water in

your body to maintain health and

energy example staying hydrated by

drinking enough water throughout the day

can improve your

focus next word is gratitude it means

quality of being thankful and

appreciating what you have example

practicing gratitude daily helps you

focus on the positive aspects of your

life next word is melatonin it means a

hormone that regulates sleep often

affected by exposure to light example

using screens late at night can reduce

melatonin levels making it harder to

fall

asleep next word is

consistency it means doing something

regularly or in the same way over time

example consistency is key when trying

to form new habits such as exercising

every day next word is overwhelmed it

means feeling unable to manage or cope

with a large amount of tasks or emotions

example planning your tasks in advance

can help you feel less overwhelmed by

your workload the last word is

prioritize it means to decide which

tasks are activities are the most

important and focus on them

first example when you prioritize your

most important tasks you can avoid

wasting time on less important

[Music]

activities thank you for listening to

our episode of the simple English

podcast I hope you learned something new

and helpful today please give us a like

And subscribe for video like this share

it with your friends and let us know

what you think think in the comments

section below we'll be back with more

interesting discussions

[Music]

soon hi everyone welcome back to simple

English podcast the show where we learn

and grow together I'm your host and

today we're talking about something that

affects every single one of us

confidence and self-esteem let me ask

you have you ever felt unsure of

yourself maybe you're afraid to speak up

or you think you're not good enough well

you're not alone but here's the good

news confidence isn't something you're

born with it's something you can build

and to help us figure out how to do just

that we have William with us today don't

forget to check out the free PDF file in

the comment section below to get the

full transcript and new vocabulary for

this

[Music]

episode William thanks for joining us

thanks for having me Lisa I'm really

excited to talk about this topic because

confidence and self-esteem can truly

transform someone's life absolutely and

if you're listening right now and

wondering how to become more confident

stay with us because we'll be giving you

practical tips you can use today let's

Dive Right In so William let's start

with the basics what's the difference

between confidence and self-esteem

people sometimes mix them up great

question Lisa confidence is more about

believing in your abilities like feeling

sure you can complete a task whether

it's public speaking playing a sport or

even talking to new people self-esteem

on the other hand is deeper it's about

how you see yourself as a person your

worth you can have confidence in certain

skills but still struggle with

self-esteem if you don't truly value

yourself that's so true I've seen people

who are excellent at their job but still

feel unsure about themselves so how can

someone start improving both their

confidence and

self-esteem it starts with small actions

confidence builds with experience let's

say you're nervous about public speaking

if you avoid it your fear grows but if

you start speaking in front of small

groups your confidence slowly increases

it's like building a muscle the more you

do something the stronger your

confidence gets that reminds me of a

friend who was terrified of speaking in

meetings she started practicing by

giving short updates in small group

meetings and now she even leads

presentations it didn't happen overnight

but each small step helped her gain

confidence exactly Lisa another key is

setting realistic goals if your goals

are too big you might get discouraged

but if you break them into smaller

achievable steps you'll build confidence

along the way and when it comes to

self-esteem it's about self-compassion

stop being so hard on yourself we all

make mistakes and that's okay how you

talk to yourself matters that's such an

important point we're often Our Own

Worst critics but self-compassion is

about treating ourselves like we would

treat a friend you wouldn't tear down a

friend if they made a mistake right

exactly instead of saying I'm terrible

at this try saying I'm still learning

and that's okay shifting your mindset

can make a huge difference in how you

feel about

yourself I love that and you know I've

heard people say that confidence comes

from keeping promises to yourself

is that true yes

100% when you set a goal and follow

through even on small things like waking

up early or exercising you prove to

yourself that you can do it that

consistency helps build trust in

yourself and that's where confidence

grows think about it like this if you

keep breaking promises to yourself it's

hard to believe you'll succeed at bigger

things that's a powerful thought keep

keeping promises to yourself is like

keeping promises to a friend if you

constantly let your friend down they

won't trust you it's the same with

yourself exactly Lisa another helpful

tip is to surround yourself with people

who uplift you it's hard to feel

confident if you're constantly around

people who make you feel bad about

yourself positive support goes a long

way so true who we spend time with can

really influence how we see ourselves

what about body language does it play a

role in confidence oh definitely the way

you carry yourself can actually trick

your brain into feeling more confident

Standing Tall making eye contact and

smiling these small changes can make you

feel more powerful and in control even

if you're nervous inside that's

fascinating sometimes just changing your

posture can change how you feel exactly

it sends a signal to your brain that

says I've got this so even if you're

nervous stand tall and project

confidence your mind will catch up with

your

[Music]

body let's take a quick break for a fun

fact did you know that even the most

confident people have moments of

self-doubt it's true research shows that

even successful people like athletes or

CEOs sometimes feel nervous or question

their abilities but the difference is

they don't let it stop them they push

through the doubt and take action anyway

that's a great Point Lisa

confidence doesn't mean never being

scared or unsure it's about feeling the

fear but doing it anyway the more you

push through the easier it becomes over

time so if you're listening and thinking

I could never be confident just know

that everyone feels unsure sometimes the

key is to keep moving

[Music]

forward William thank you so much for

all of these amazing insights I feel

like we've covered so many helpful tips

today

building confidence through small

actions setting realistic goals

practicing self-compassion and even

using body language to boost how we feel

it was a pleasure Lisa and remember

confidence is something you build over

time it's okay to start small be kind to

yourself and take it one step at a time

absolutely so if you're listening

remember that confidence and self-esteem

are like muscles you can grow them with

practice and patience

start with one small thing today and see

where it takes you don't forget to

subscribe to our podcast share this

episode with a friend who might need a

confidence boost and leave us a comment

with your thoughts or questions thanks

for tuning in everyone keep building

that confidence and we'll see you next

[Music]

time now it's time to learn some

important vocabulary related to the

topic the first word of today is

confidence it means a belief in one's

abilities or

qualities example after practicing her

speech several times her confidence grew

and she was able to present without fear

next word is self-esteem it means the

overall sense of one's personal value or

worth example even though he was good at

his job he struggled with low

self-esteem and often doubted his Worth

next word is compassion it means the

ability to show kindness and

understanding to oneself or others

example self-compassion is important

when we make mistakes instead of being

harsh we should forgive

ourselves next word is posture it means

the way in which someone holds their

body especially while standing or

sitting example improving your posture

by Standing Tall can instantly make you

feel more

confident next word is self-doubt it

means the feeling of uncertainty about

one's abilities or actions example even

after years of success she still

experienced moments of self-doubt but

she pushed

through the last word is body language

it means the non-verbal signals such as

posture or gestures that communicate

feelings or

attitudes example using confident body

language like making eye contact can

help improve how others perceive

[Music]

you thank you for listening to our

episode of the simple English podcast

past I hope you learned something new

and helpful today please give us a like

And subscribe for video like this share

it with your friends and let us know

what you think in the comments section

below we'll be back with more

interesting discussions soon

Key Vocabulary

Vocabulary	Meanings
environment /ɪnˈvaɪərənmənt/ A2	noun - the natural world, especially as affected by human activity
pollution /pəˈluːʃən/ B1	noun - the presence in or introduction into the environment of a substance that has harmful or poisonous effects
climate /ˈklaɪmət/ A2	noun - the weather conditions prevailing in an area in general or over a long period
change /tʃeɪndʒ/ A1	noun - the act or instance of making or becoming different verb - make or become different
food /fuːd/ A1	noun - any nutritious substance that people or animals eat or drink
nutrients /ˈnjuːtriənts/ B1	noun - a substance that provides nourishment essential for growth and the maintenance of life
brain /breɪn/ A2	noun - an organ of soft nervous tissue contained in the skull of vertebrates, functioning as the coordinating center of sensation and intellectual and nervous activity
think /θɪŋk/ A1	verb - have a particular opinion, belief, or idea about someone or something
learn /lɜːrn/ A1	verb - gain or acquire knowledge of or skill in (something) by study, experience, or being taught
mindset /ˈmaɪndset/ B1	noun - the established set of attitudes held by someone
goals /ɡoʊlz/ A2	noun - the object of a person's ambition or effort; an aim or desired result
productivity /ˌproʊdʌkˈtɪvəti/ B1	noun - the state or quality of producing something, especially at a high level of efficiency
creative /kriˈeɪtɪv/ A2	adjective - relating to or involving the use of the imagination or original ideas
stress /strɛs/ B1	noun - a state of mental or emotional strain or tension resulting from adverse or demanding circumstances
sleep /sliːp/ A1	noun - a condition of body and mind such as that which typically recurs for several hours every night, in which the nervous system is inactive, the eyes closed, the postural muscles relaxed, and consciousness practically suspended verb - be in a state of sleep
memory /ˈmɛməri/ A2	noun - the faculty by which the mind stores and remembers information
important /ɪmˈpɔːrtənt/ A1	adjective - of great significance or value
positive /ˈpɒzətɪv/ A2	adjective - characterized by the absence of doubt; confident