– English Lyrics

Lyrics & Translation

[English]

hello this is Taylor this is my fourth

winter in New York City and pretty much

every winter before this one I kind of

just hibernated and waited it out until

the first signs of spring rolled around

but a few weeks ago I noticed this

winter feels different it's my coldest

one yet but I'm weirdly enjoying it so I

asked myself why and I figured out

exactly what I'm doing differently to

stop wasting my winter so let's dive

into these changes and I bet that some

of them might help you

too okay this first section of habits I

am poetically naming chasing sunlight

making peace with early Darkness so

let's lay some foundation for the rest

of these Habits by addressing the

elephant in the room the thing that I

think we all hate the most about winter

it gets dark so early and if you live

even further north than New York City I

feel for you so my first big change was

so simple but extremely effective and it

kind of happened on accident I started

chasing those precious hours of sunlight

by shifting my entire schedule earlier

and by waking up considerably earlier

than I did last winter I've gained back

about 10 hours of sunlight every week to

put numbers to it this time last year I

was waking up at

93010 I'm a total Night Owl by Nature I

was also working a lot later into the

evening last year but these days I'm

waking up between 7:30 and 8:30 which is

early for me if you know me I was even

waking up a little bit earlier than that

for a while but 7:30 to 8:30 is what

I've kind of settled at the way that I

transitioned earlier kind of happened on

accident so whenever I fly West I really

enjoy taking advantage of that jet lag

and going to bed earlier and waking up

earlier and after doing that enough

times over the years usually going home

to California for holidays to visit my

parents or what have you I just kind of

noticed that I really liked the feeling

of Shifting things a bit earlier than I

was used to and after a recent trip from

Lisbon Portugal back to New York just a

couple months ago it just stuck okay but

here's the real game Cher with this new

habit it's not just about getting back

sunlight this new habit has pretty much

completely eliminated those depressing

winter Blues I used to feel from waking

up kind of late and then feeling like

I'd wasted an entire day when the sun

sets at 5:00 p.m. now when the Sun goes

down early I'm kind of okay with it

because I woke up early and had finished

most of my work by that point this

schedule shift also includes earlier

dinners earlier weekend plans and

earlier bedtime in a way it feels like

the best time for rest and Recovery

where I'm using Winter's natural

slowdown of pace as an opportunity to

get plenty of rest and time to

rejuvenate since in the summer I'm just

always on the go always outside jumping

between plans getting late dinners going

to bed late and I also see it as a great

time to invest in future me from a

business perspective for example I'm

going through the process of hiring a

video editor now so that way the ramp up

training period happens before the

travel plans and faster Pace that comes

with spring and summer so to conclude

instead of dreading early Darkness like

I used to I now see it as an opportunity

to start things earlier and now I look

forward to my evening routine I swear it

actually feels luxurious like I'm

allowing myself to stop working at an

early hour okay so this schedule shift

has created a strong foundation for me

to now fill in the gaps with activities

and plans and rituals which brings us to

what is probably my favorite section of

this video anticipation architecture

design days you actually look forward to

I'm making these titles sound so

pretentious so there are some really

great Neuroscience studies showing that

dopamine which is oftenly referred to as

the pleasure neurotransmitter spikes

even more in humans during the

anticipation of a reward than during

receiving the reward itself and this

explains why the buildup to Big special

events like Christmas or a vacation

often feel more exciting than the event

itself so something I've done is

effectively hack my brains reward system

by creating a very specific winter

ritual that I seriously look forward to

every week fair warning my ritual is

kind of Hardo biohacking Fitness girly

Andrew hberman coated but I'll tell you

what it is anyway and then you can

design your own winter ritual so about a

month ago without much planning a friend

and I pretty spontaneously decided to go

on a run together now it was freezing

outside but we were like screw it we'll

wear gloves we'll warm up pretty quickly

from running it'll be fun I was a little

nervous though I'm not going to lie I am

pretty good with high-intensity interval

training workouts and strength training

but but endurance-based cardio workouts

I'm not as good at and historically have

just not enjoyed as much as a result but

I knew my friend wouldn't mind going

kind of slow with me and it was just a

fun active thing to do together so we

went for it fast forward an hour the run

is over and yeah it was challenging but

it was supposed to be and I felt so good

I had a pep in my step then we were like

you know what sounds really good right

now a smoothie so we extended our run to

the grocery store to pick up ingredients

went home and made this healthy protein

green smoothie which also tasted good

what we did next will blow your mind see

this friend of mine has a steam shower

we turn it on and sit in the 120° steam

room for about 20 minutes so nice and

then we take our respective showers

after that fast forward a couple hours

we then bundle up and walk to a cozy

nearby Thai restaurant and have a

delicious meal followed by a cozy movie

night inside by the end of the day we

were like wait that was kind of the

perfect Sunday 5 weeks later we have

done the same exact routine every single

Sunday and I'm telling you it'll be a

Tuesday and I will be looking forward to

my Sunday so I don't tell you this just

to brag about my healthy bioh hacky

luxurious Sunday routine or the fact

that I have a friend with a steam shower

but rather to highlight that the

anticipation of this delightful new

winter day that we designed has created

this positive feedback loop that's

helped me combat the hibernation winter

Blues I look forward to it all week and

then the routine itself is also very

healthy so I actually have the

endorphins and all of the other happy

hormones afterwards just sets me up for

a great week kind of the opposite of

Sunday scaries so to bring this all back

down to earth for a sec I would

seriously recommend designing some

winter day ritual that you can look

forward to every week if the Run plus

green smoothie isn't your thing maybe

it's a weekly coffee shop hang with

friends followed by an enriching indoor

activity like going to an art gallery or

a museum or something much Chiller and

by yourself like a morning coffee and

pastry run followed by a little in your

favorite Park and then back home to read

your book for an hour on the couch

whatever floats your boat and then I

think we can also apply this on the

micro level designing little habits here

and there that bring you some

anticipation joy and real- time Joy

anyways all of this of course applies to

all seasons but I have found it

especially helpful in the winter where I

could use those extra little nudges here

and there to feel happy and energized in

conclusion hack your brains reward

system and design days and rituals that

you actually look forward to I'm telling

you it makes win a lot more enjoyable

now a bit of a change from my Hardo

Sunday ritual this would not be a video

about my New York City winter routine if

we didn't talk cozy core intentional

indoor living the silver lining of it

being freezing outside is the guilt-free

excuse to do plenty of things indoors

but instead of just rotting in bed or

Doom scrolling on your phone all day

we're talking intentional gratifying

indoor activities so something I've

started doing a lot more this winter is

trading Uber Eats and doom scrolling for

home-cooked meals and movie Nights again

in comparison to Summer where I'm eating

out so many meals because it's just a

joy to be outside meeting up with

friends having a beer on the patio I'm

now planning nights where I cook at home

either by myself or with someone else

and something that's made this a lot

more fun is to follow new recipes or use

new ingredients instead of just cooking

my same old same old my friend and I

cooked this one this past weekend we

added pasta and butter to it it was

delicious a little garbanzo bean heavy

but delicious and we watched a movie and

it was just a delightful cozy weekend

night okay in addition to the cooking

movie Nights I've talked before about

having a Cozy home environment with warm

diffused lights instead of cool overhead

lights but I think it's all the more

important to have a really luxurious

nighttime routine that you really look

forward to in the winter because it gets

dark early so you might as well enjoy it

my nighttime routine is dimming my

lights taking a warm shower brushing my

teeth and skincare getting in bed and

reading for 20 to 45 minutes before

sleeping I also do not mess around with

skincare in the winter I shamelessly

bring aquafor or Vaseline everywhere to

take care of CHA lips dry hands or what

have you I also lathered on before bed

as needed Game Changer now as for

balancing social life with indoor

activities I definitely still do a mix

of both so when I'm not cooking at home

and I'm meeting friends out for dinner I

try to choose a restaurant that has warm

cozy Vibes in soup or F I love to have

in the winter it just warms up my my

innards I think you get the idea a lot

of this is really just accepting that

it's cold and dark outside and leaning

in and just making the most of it so

it's actually exciting so this has been

a really enjoyable change to make indoor

activities in the winter feel special

rather than restrictive okay this

section might sound a little too on the

nose but I'd be remissed to not include

it in a video about my New York City

winter routine this section is called

winter warrior physical adaptation I'm

having a lot of fun with these titles

there is a reason I still sit bike

everywhere even when the weather looks

like this I took this picture there is a

reason why I still get 10,000 steps or

more every single day even when we got

this going on I also took this picture

last week it's because there is no such

thing as bad weather only unsuitable

clothing I'm not just going to say to

wear a big jacket although that is a

seriously good place to start but the

game Cher of proper winter gear

literally enables you to maintain most

of your fall spring and summer habit and

for me in New York specifically a huge

appeal of this city is that it is so

incredibly walkable I walk everywhere

and if I don't walk then I City bike and

if I don't bike then I take the subway

Uber is a last resort unless it's late

and it's for safety or time-saving

convenience so the idea that I would

spend a whole season not enjoying the

walkability is a no-o so yes starting

with a proper winter jacket I absolutely

love mine it's Patagonia I think 800

fill goose down might be a th is that a

thing I don't know I'll check worth

every penny in pretty much a force field

to any temperature that New York City

gets this definitely was a Splurge but

of course there are lots of amazing

options that are more affordable and on

the coldest days I will double up with a

mid layer underneath but that's mainly

because I'm a big baby with cold

temperatures I'm from Southern

California suei then the double layering

leggings has also been a game changer

especially for biking I wear these

fleece line leggings underneath my jeans

I'll link everything below by the way

and sometimes even my Lululemon leggings

really any other insulating layer will

help and then of course warm gloves

especially while biking since our

extremities get cold so quickly and

fleece line beanies and scarves I've

been doing a lot more fun fact heat loss

happens evenly across Exposed Skin So

the key is really to just cover your

entire body now yes I totally admit that

I live in New York City it's concrete

they salt the streets I will never be in

a situation here where I'm walking in

need deep snow and so if you live in the

tundra there are probably some safety

precautions you might want to consider

that I'm not considering I'm not an

expert on them but you probably are cuz

you live in that environment but my

point stands dress appropriately I know

this was probably the most obvious

winter tip I could have given you to

bundle up but I've been doing it a lot

better this year and taking that extra

annoying minute to seriously prepare

every single time I go outside it's been

totally worth it to maintain an active

lifestyle and to just enjoy the winter

more let me know what your winter hacks

are in the comments below I will read

every single one and also sorry to the

southern hemisphere viewers you can come

back and watch this in 6 months so that

is my New York City winter routine and

the new habits that I have implemented

to stop hibernating and wasting my

winter hit the thumbs up if you enjoyed

And subscribe for more and until next

time turtle

[Music]

out yeah

Key Vocabulary

Vocabulary	Meanings
winter /ˈwɪntər/ A1	noun - the coldest season of the year
habit /ˈhæbɪt/ A2	noun - a regular practice or routine
early /ˈɜːrli/ A1	adjective - happening before the usual time
dark /dɑːrk/ A1	adjective - with little or no light
sunlight /ˈsʌnlaɪt/ B1	noun - light from the sun
schedule /ˈskɛdʒuːl/ B1	noun - a plan for activities verb - to arrange activities for a time
wake /weɪk/ A2	verb - to become conscious after sleeping
run /rʌn/ A1	verb - to move quickly on foot
cozy /ˈkoʊzi/ B1	adjective - warm and comfortable
ritual /ˈrɪtʃuəl/ B2	noun - a regular ceremony or practice
anticipation /ænˌtɪsɪˈpeɪʃən/ B2	noun - expectation of something
reward /rɪˈwɔːrd/ B1	noun - something given for good work
brain /breɪn/ A2	noun - the organ inside the head
bike /baɪk/ A1	noun - a bicycle verb - to ride a bicycle
walk /wɔːk/ A1	verb - to move on foot at a regular pace
jacket /ˈdʒækɪt/ A1	noun - a short coat
meal /miːl/ A1	noun - food eaten at a regular time
night /naɪt/ A1	noun - the dark part of a day
friend /frɛnd/ A1	noun - a person you like and trust
day /deɪ/ A1	noun - a period of 24 hours