English Podcast For Learning English | How To Be More DISCIPLINED | English Leap Podcast — Transcript

Full transcript

1. 0:00[Music]
2. 0:00English leap podcast from speak English
3. 0:03with
4. 0:04class hey everyone welcome back to the
5. 0:07English leap podcast I'm your host
6. 0:09Jennifer and right here with me is my
7. 0:11co-host Daniel hi everyone it's great to
8. 0:15be back and Jennifer I'm excited about
9. 0:18today's topic I think it's something we
10. 0:20all need sometimes more than we realize
11. 0:25definitely today we'll talk about
12. 0:27discipline and self-control we'll share
13. 0:29some stories give tips and of course
14. 0:32have some fun while we learn so Daniel
15. 0:35are you ready absolutely and to all our
16. 0:39listeners remember we're here to make
17. 0:41English easy and interesting if you
18. 0:44learn something new today then we've
19. 0:46done our job oh before we go further
20. 0:50don't forget there's a free pdf with all
21. 0:52the key points from today's episode so
22. 0:54make sure to check it out in the
23. 0:56description below it's perfect if you
24. 0:58want to follow along or review
25. 1:00later so Jennifer let me ask you a
26. 1:03question have you ever found it hard to
27. 1:05stay away from your phone when you
28. 1:07should be working oh Daniel don't get me
29. 1:10started I think my phone has a magnetic
30. 1:12pull I mean who hasn't planned to just
31. 1:15check one message and then boom an hour
32. 1:19is gone right I know that feeling it's
33. 1:22like 1 minute you're checking a message
34. 1:24and the next you're watching cute dog
35. 1:27videos exactly and and it's not just
36. 1:30about phones it could be food games or
37. 1:33even hitting the snooze button in the
38. 1:35morning staying in control is tough
39. 1:38right it really is but that's why we're
40. 1:41talking about this today because we all
41. 1:44face these challenges and we can learn
42. 1:46how to deal with them
43. 1:48together so let's start with
44. 1:50understanding discipline and
45. 1:53self-control Daniel how would you
46. 1:55explain
47. 1:56discipline well Jennifer I'd say
48. 1:58discipline is doing what you need to do
49. 2:01even when you don't feel like doing it
50. 2:04it's like getting up early for work on a
51. 2:06cold Monday morning you'd rather hit
52. 2:09snooze and stay under the covers but you
53. 2:11get up because you know you have to oh I
54. 2:15know that feeling especially when your
55. 2:17bed feels extra comfy I used to struggle
56. 2:20with waking up for early workouts I'd
57. 2:23set my alarm for 5:30 a.m. and keep it
58. 2:25across the room that way I had to
59. 2:28physically get up to turn off once I was
60. 2:31out of bed it was easier to start my day
61. 2:35that little change helped me stick to my
62. 2:37morning
63. 2:38routine that's a smart move it shows how
64. 2:41discipline sometimes needs a little push
65. 2:44and self-control on the other hand is
66. 2:46about resisting things you know aren't
67. 2:48good for you like saying no to that
68. 2:50extra slice of pizza when you're trying
69. 2:52to eat healthier it takes effort but
70. 2:55it's a skill you can build over time
71. 2:58speaking of self-control
72. 3:00that reminds me of last month when I was
73. 3:02trying to cut back on
74. 3:04caffeine I'd always stop at my favorite
75. 3:06coffee shop on the way to work the smell
76. 3:09of freshly brewed coffee was so tempting
77. 3:12but I told myself just walk past it
78. 3:15today it wasn't easy at first but after
79. 3:18a week it got easier it's amazing how
80. 3:21small winds can build up your
81. 3:24self-control it's true those little
82. 3:26victories make a big difference it's
83. 3:29like when you're trying to focus on work
84. 3:31but your phone keeps buzzing you have to
85. 3:34resist the urge to check it even if
86. 3:37you're just curious the more you
87. 3:39practice that the stronger your
88. 3:41discipline and self-control become and
89. 3:44speaking of consistency that's where
90. 3:47habits come into play you know when you
91. 3:50make something a habit it becomes a lot
92. 3:52easier to stick with like if you always
93. 3:55go for a walk after dinner soon you
94. 3:57won't even think twice about it it'll
95. 4:00just be part of your day exactly habits
96. 4:04are like shortcuts for your brain once
97. 4:06something is a habit it doesn't take as
98. 4:08much effort to do it I had a friend who
99. 4:11wanted to read more but he said he
100. 4:13didn't have the time so he started
101. 4:16keeping a book in his car every time he
102. 4:18waited in the pickup line at his child's
103. 4:20School he'd read a few pages eventually
104. 4:23it became a habit and now he reads a
105. 4:25couple of books a month that's such a
106. 4:28good example if it shows that habits
107. 4:30don't have to be big to be effective
108. 4:33starting small is key I mean if you try
109. 4:36to go from not running at all to running
110. 4:385 miles every day you'll probably give
111. 4:41up pretty quickly but if you start with
112. 4:44just a short jog around the block it
113. 4:46feels more
114. 4:47doable and those small steps really do
115. 4:50make a significant difference over time
116. 4:53it's like saving a little bit of money
117. 4:55each week at first it doesn't seem like
118. 4:57much but after a while you've got a nice
119. 4:59SA savings built up speaking of which
120. 5:02that reminds me of delayed
121. 5:04gratification it's the idea of waiting
122. 5:06for something better instead of taking
123. 5:09the instant reward oh yeah delayed
124. 5:12gratification is like choosing not to
125. 5:14buy that expensive Gadget now so you can
126. 5:17save up for a big vacation later it's
127. 5:20not easy to wait especially when you
128. 5:22really want
129. 5:23something I had to learn this lesson in
130. 5:26college when I was saving up for a
131. 5:27spring break trip I had to skip some
132. 5:30nights out with friends because I knew
133. 5:32if I kept spending I wouldn't have
134. 5:34enough for the trip it was tough but
135. 5:37when I finally made it to the beach it
136. 5:40was so worth it
137. 5:43absolutely it's like that famous
138. 5:45marshmallow test with kids you know
139. 5:48where they gave kids a choice eat one
140. 5:50marshmallow now or wait 15 minutes and
141. 5:53get two marshmallows it sounds simple
142. 5:56but it's really about teaching ourselves
143. 5:58to hold out for something something
144. 6:00better and it's not just about money or
145. 6:02stuff it can be about health too like
146. 6:06skipping dessert because you know you're
147. 6:07working toward a fitness goal at first
148. 6:10it feels like a sacrifice but as you
149. 6:12start seeing results it gets easier to
150. 6:15keep saying no that's true Jennifer but
151. 6:19staying disciplined isn't always easy
152. 6:21there are challenges especially when
153. 6:24life gets stressful when we're stressed
154. 6:26we tend to look for quick Comfort like
155. 6:29junk food or binge watching TV shows
156. 6:32it's our brain's way of dealing with all
157. 6:34the
158. 6:35pressure oh I totally get that I
159. 6:38remember last year during tax season
160. 6:41work was so busy and I was stressed out
161. 6:44I'd come home and just eat a ton of
162. 6:46snacks because it felt good at the
163. 6:48moment but then I noticed it wasn't
164. 6:50making me feel any better in the long
165. 6:52run I had to find healthier ways to
166. 6:55manage stress like taking a walk or
167. 6:57doing some breathing exercises
168. 7:00that's a smart approach Jennifer finding
169. 7:02healthier ways to manage stress can
170. 7:05really
171. 7:06help speaking of managing things let's
172. 7:09talk about some strategies for
173. 7:11developing discipline when you want to
174. 7:13build discipline it's like building a
175. 7:15muscle you need to start small and
176. 7:18gradually increase the weight exactly
177. 7:21it's like going to the gym you wouldn't
178. 7:24start with the heaviest weights on day
179. 7:25one you'd start with something lighter
180. 7:28and build up over time
181. 7:30the same goes for discipline if you want
182. 7:33to start waking up earlier don't
183. 7:35suddenly set your alarm 2 hours earlier
184. 7:37than usual start by setting it 15
185. 7:40minutes earlier then 30 minutes and so
186. 7:43on that reminds me of something I heard
187. 7:46once habit stacking it's when you add a
188. 7:49new habit onto something you already do
189. 7:52let's say you always make coffee in the
190. 7:54morning you could use that time to do a
191. 7:57quick stretch while the coffee is
192. 7:58brewing
193. 8:00it helps you create a new routine
194. 8:02without feeling
195. 8:03overwhelmed that's a great
196. 8:05technique I actually started doing that
197. 8:08with reading I wanted to read more so I
198. 8:11made it a habit to read for 10 minutes
199. 8:13after lunch every day since I was
200. 8:15already taking a break it was easy to
201. 8:18add in a little reading time before I
202. 8:20knew it I was finishing a book every
203. 8:23month what about you listeners do you
204. 8:26have any habits you've stacked
205. 8:27successfully share them with in the
206. 8:30comments yes we'd love to hear your
207. 8:33experiences little by little these small
208. 8:36habits add up over
209. 8:38time exactly and that's where motivation
210. 8:42and willpower come into play you know
211. 8:45motivation is great for getting started
212. 8:48but it doesn't always stick around
213. 8:50willpower is what helps you push through
214. 8:52when you're not feeling motivated oh
215. 8:56totally motivation is like that
216. 8:58excitement you feel when you start a new
217. 9:00project or set a goal but it's not
218. 9:02always there especially when things get
219. 9:05tough I remember trying to keep up with
220. 9:08my New Year's resolutions I was super
221. 9:11motivated in January but by February
222. 9:14that excitement was wearing off that's
223. 9:17when I had to rely on Willpower to keep
224. 9:20going yep motivation is kind of like a
225. 9:23spark it lights the fire but you need
226. 9:26willpower to keep it burning and
227. 9:28willpower isn't infinite that's why it's
228. 9:31a good idea to tackle the hardest tasks
229. 9:34early in the day when your willpower is
230. 9:37stronger it's like trying to get
231. 9:39homework done right after school rather
232. 9:41than waiting until late at night exactly
233. 9:45and when you're running low on Willpower
234. 9:47little tricks can help you stay on track
235. 9:50I sometimes give myself many rewards
236. 9:52like a piece of dark chocolate after I
237. 9:54finish a tough task it's a small thing
238. 9:58but it helps keep me going
239. 10:00I do the same it's like giving yourself
240. 10:02a little pat on the back but you know
241. 10:06another thing that really helps is
242. 10:07mindfulness and
243. 10:09self-awareness when you're aware of your
244. 10:11habits and how you're feeling it's
245. 10:13easier to stay disciplined it's like
246. 10:16catching yourself reaching for your
247. 10:18phone out of
248. 10:19boredom when you're mindful you can ask
249. 10:22yourself do I really want to do this or
250. 10:25am I just trying to avoid something
251. 10:28speaking of self-awareness
252. 10:30that's so true Daniel it's about being
253. 10:33present and paying attention to what
254. 10:35you're doing I remember I used to stress
255. 10:38eat without even realizing it once I
256. 10:41started practicing mindfulness I noticed
257. 10:44those moments when I was reaching for
258. 10:45snacks just because I was
259. 10:47anxious now instead of grabbing a snack
260. 10:50I take a few deep breaths or go for a
261. 10:53quick walk mindfulness also helps with
262. 10:56self-control because you're more aware
263. 10:58of your triggers if you know you tend to
264. 11:01get distracted when you're tired you can
265. 11:04plan ahead like taking a short nap or
266. 11:07having a cup of tea to recharge before
267. 11:09starting work again it's about
268. 11:12understanding yourself and what makes it
269. 11:13hard to stay disciplined absolutely it's
270. 11:17like knowing your strengths and
271. 11:19weaknesses when you're aware of the
272. 11:21moments that test your self-control you
273. 11:23can prepare for them and that leads us
274. 11:26to balancing discipline with flexibility
275. 11:29it's important to be disciplined but you
276. 11:32also need to give yourself some
277. 11:34Grace right life happens and sometimes
278. 11:38things don't go as planned if you're too
279. 11:41rigid you might feel frustrated when you
280. 11:43miss a workout or don't stick to your
281. 11:45schedule it's okay to adjust your plans
282. 11:48like if you plan to go for a run but
283. 11:50it's pouring rain outside doing a quick
284. 11:53indoor workout is still better than
285. 11:55doing nothing yes Daniel discipline is
286. 11:59about about progress not
287. 12:01Perfection if you're trying to eat
288. 12:03healthy but end up having pizza with
289. 12:04friends one night it doesn't mean you
290. 12:07failed it just means you enjoyed
291. 12:09yourself and you can get back on track
292. 12:11the next day exactly it's like taking a
293. 12:15detour when there's traffic you're still
294. 12:18heading in the right direction you just
295. 12:20had to adjust your path a bit the key is
296. 12:23to stay flexible and keep moving
297. 12:26forward I think that's the perfect way
298. 12:28to look at it life isn't always
299. 12:31straightforward so being able to adapt
300. 12:33while staying focused on your goals is
301. 12:36what really makes discipline work so
302. 12:39that brings us to the end of today's
303. 12:41conversation we hope you found our
304. 12:43discussion on discipline and
305. 12:44self-control helpful yes and before we
306. 12:47wrap up let's bring in Charlotte for the
307. 12:50vocabulary breakdown she'll help us
308. 12:53understand some of the key words phrases
309. 12:55and idioms we use
310. 12:57today that's right Charlotte is here to
311. 13:00make sure we've got all the important
312. 13:02vocabulary covered take it away
313. 13:04Charlotte thanks Jennifer and Daniel hi
314. 13:08again everyone let's go over a few key
315. 13:10wordss from today's conversation that
316. 13:12you can use to improve your English I'll
317. 13:14explain their meanings and give you
318. 13:16examples of how to use them in everyday
319. 13:20situations
320. 13:21discipline discipline means doing what
321. 13:24you need to do even if you don't feel
322. 13:26like it it's about staying committed to
323. 13:28your your goals and following a
324. 13:31routine example waking up early every
325. 13:34day requires a lot of
326. 13:37discipline
327. 13:39self-control self-control is the ability
328. 13:41to resist Temptations and avoid doing
329. 13:43things you know aren't good for you
330. 13:46example it takes self-control to skip
331. 13:49dessert when you're trying to eat
332. 13:51healthy delayed
333. 13:54gratification delay gratification means
334. 13:56waiting for a bigger or better reward
335. 13:58instead of taking something smaller
336. 14:00right away example saving money for a
337. 14:04vacation instead of buying a new phone
338. 14:06is an example of delayed
339. 14:08gratification hit
340. 14:10snooze to hit snooze means to delay
341. 14:13getting up by pressing the snooze button
342. 14:15on your alarm clock it's often used when
343. 14:18you want to stay in bed
344. 14:20longer example I hit snooze three times
345. 14:23this morning because I didn't want to
346. 14:25get
347. 14:26up willpower
348. 14:29willpower is the ability to control your
349. 14:31actions emotions or urges especially
350. 14:34when you're tempted to do something
351. 14:36else example it takes a lot of willpower
352. 14:39to keep studying when your friends are
353. 14:41going
354. 14:42out build up over time when something
355. 14:46builds up over time it means it
356. 14:48gradually increases or becomes stronger
357. 14:50with time example small savings can
358. 14:54build up over time and turn into a large
359. 14:57amount pat on the back back pat on the
360. 15:00back is show of Praise or
361. 15:03approval example after finishing that
362. 15:06big project I gave myself a pat on the
363. 15:09back manage
364. 15:11stress to manage stress means to take
365. 15:14actions to reduce stress levels or cope
366. 15:16with stressful
367. 15:18situations example exercise and
368. 15:21meditation are great ways to manage
369. 15:24stress
370. 15:26flexibility flexibility means being able
371. 15:28to adapt to different situations or
372. 15:31changes it's the opposite of being rigid
373. 15:33or
374. 15:34strict example it's important to have
375. 15:37flexibility in your schedule in case
376. 15:39something unexpected comes
377. 15:41up so that wraps up all the key words
378. 15:44phrases and idioms from today's
379. 15:46conversation I hope you found this
380. 15:48helpful and feel more confident using
381. 15:51these Expressions thank you so much
382. 15:53Charlotte that was incredibly helpful
383. 15:56yes we really appreciate it expand your
384. 15:59vocabulary is such an important part of
385. 16:01improving your English skills and with
386. 16:03that we're wrapping up today's episode
387. 16:07don't forget to download the PDF for
388. 16:09today's episode it has all the
389. 16:11vocabulary phrases and practice
390. 16:14exercises we covered if you enjoyed the
391. 16:17podcast leave us a comment give us a
392. 16:19thumbs up and make sure to subscribe so
393. 16:21you don't miss any future episodes thank
394. 16:24you for tuning in we'll see you next
395. 16:26time keep practicing stay motivated and
396. 16:30remember every step you take brings you
397. 16:32closer to fluency uh-huh bye for now and
398. 16:35keep leaping towards your English goals
399. 16:37until next time happy
400. 16:42learning your progress doesn't end here
401. 16:45to continue advancing your English
402. 16:47skills click on the next video or
403. 16:49explore the additional videos we've
404. 16:50thoughtfully selected for you
405. 16:53[Music]