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How to Stop Procrastinating and Start Speaking English NOW — Transcript

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0:00Hey, English learners. Welcome back to
0:03English with ease. This is your place
0:05for daily life English, friendly
0:07conversation, and easy listening
0:09practice. I'm Lola.
0:11>> And I'm John. Lola, how are you today?
0:15>> I'm good. Very busy, actually. This
0:19morning I cleaned the kitchen, washed
0:21the windows, organized my bookshelf, and
0:24watered every plant in the apartment.
0:26>> Wow, that's a lot before 10:00.
0:29>> I know. I feel very productive, but
0:32there's a small problem.
0:34>> [snorts]
0:34>> I knew there was a but.
0:36>> I did all of that to avoid one tiny
0:39thing, a phone call. Three minutes,
0:42maybe, and I've been putting it off for
0:44three weeks.
0:46>> Three weeks? Who do you need to call?
0:49>> I'm not telling you yet.
0:51>> Ugh, again?
0:53>> It's becoming a tradition,
0:55>> [gasps]
0:55>> but this time there's a twist. Before we
0:57started recording, I tried something,
1:00and you'll hear what happened at the end
1:02of the episode.
1:03>> Ugh, [sighs] fine. I'll wait, but I'm
1:05very curious.
1:07>> Good, because today we're talking about
1:09procrastination and a very simple idea
1:12called the five-minute rule.
1:14>> Procrastination. It means you wait and
1:18wait and do it later.
1:21>> Exactly, and you are a professional.
1:24>> Excuse me?
1:26>> Last week you cleaned your whole studio
1:29instead of writing one email.
1:32>> That wasn't procrastination. That was
1:34preparation.
1:36>> Of course, every procrastinator says
1:38that.
1:39>> Okay, okay, guilty. Before we start, the
1:42small favor?
1:43>> Yes, if you enjoy this episode, please
1:46like it, subscribe to the channel, and
1:49share it with a friend who is learning
1:50English.
1:51>> Especially the friend who opens the
1:53English book, reads one line, and then
1:55suddenly decides to clean the
1:56refrigerator.
1:58>> We all know that friend.
2:00>> Sometimes that friend is me.
2:02>> Sometimes it's me, too, as you just
2:04heard.
2:05Okay, John, let's start with the basics.
2:07What is procrastination in simple words?
2:11>> It's when you delay something you need
2:12to do, even when you know the delay will
2:15cause problems later.
2:16Not because you can't do it, just
2:18because you don't start.
2:20>> And it's different from resting. When
2:22you rest, you choose it and you feel
2:25okay. When you procrastinate, you feel a
2:28little guilty the whole time.
2:30>> Like watching TV with a heavy stone in
2:33your stomach.
2:34>> Exactly. And here's the good news. Most
2:37people think procrastination means I'm
2:40lazy, but it usually isn't about
2:42laziness. It's about feelings.
2:45When a task makes us feel bored,
2:47nervous, confused, or afraid of failing,
2:51our brain says, "Let's avoid this
2:54feeling." And the easiest way is to do
2:56something else.
2:58>> Even cleaning the windows.
3:00>> Even cleaning the windows. Nobody cleans
3:02windows for fun, John. We clean windows
3:05to escape a phone call.
3:08>> And for English learners, it's the same.
3:10I'll speak English when I'm ready. I'll
3:12write the email tomorrow when my English
3:14is better.
3:15>> And tomorrow never arrives. So, today we
3:19have five tips. Each tip has one picture
3:22to help you remember it, a small story,
3:24and an example you can use right away.
3:27And just to be clear, these pictures are
3:29only memory tools. They are not English
3:32idioms. The real English expressions are
3:34in our practice section later.
3:36>> Good. Ready. What's the first tip?
3:39>> Tip number one. Put your feet in the
3:41cold lake.
3:42>> A cold lake? That sounds unpleasant.
3:47>> Imagine you're standing at the edge of a
3:48lake on a cold morning. You think, "I
3:51can't swim in that. You stand there for
3:5410 minutes just thinking.
3:57But if you only put your feet in, the
3:59water feels freezing for 30 seconds, and
4:02then you think, okay, it's not so bad.
4:05>> And many times you end up swimming.
4:08>> Yes, this is the 5-minute rule. You tell
4:11yourself, I don't have to finish. I only
4:14have to work on this for 5 minutes.
4:16After that, I can stop.
4:18>> And the brain relaxes because 5 minutes
4:21isn't scary.
4:23>> Exactly. Notice what this tip answers.
4:26It answers the question, how long? 5
4:29minutes. And if you want to stop after 5
4:31minutes, you can. That's an honest deal.
4:35>> Do people really stop?
4:37>> Sometimes, and that's fine. You did 5
4:40minutes more than zero. But often, once
4:42you've started, continuing feels easier
4:45than stopping.
4:46>> For English learners, you can say, I'll
4:48study English for 5 minutes. Only five.
4:52And use a timer. When it rings, you
4:54decide. Stop or continue. You are the
4:57boss.
4:58>> Do you have a story?
5:00>> I do. I had to write a speech for my
5:02sister's wedding, and I put it off for 6
5:04weeks.
5:06Every time I opened the document, I felt
5:07nervous, so I did something else.
5:10Then the wedding was 3 days away, and I
5:12thought, okay, 5 minutes.
5:15I set a timer, and I wrote three
5:17terrible sentences.
5:19>> What were [snorts] they?
5:20>> My sister is a good sister. She is nice.
5:24I like her.
5:25>> Very emotional.
5:26>> Very. But after 5 minutes, the page
5:30wasn't empty anymore. And once something
5:32exists, even something terrible, you can
5:34fix it. After an hour, I had a full
5:37page, and it was actually good. I even
5:39made a few people cry.
5:41>> That's lovely.
5:42A terrible first draft is better than a
5:45a
5:45blank page.
5:46>> Exactly.
5:47Okay, tip number two is mine. Push the
5:50first domino.
5:52>> And this one sounds like tip one,
5:54starting small.
5:55>> It does. So, let me explain the
5:57difference. Tip one answers how long, 5
6:00minutes.
6:01Tip two answers what exactly. What is
6:05the first small action? Something that
6:07takes less than 1 minute.
6:09>> Ah, so tip one is the time and tip two
6:13is the action.
6:15>> Yes. Imagine a long line of dominoes.
6:18You don't need to push all of them. You
6:20only push the first one and it moves the
6:22next one.
6:23The first step is not write the report.
6:26That's the whole line. The first step is
6:29open the document or write the title or
6:32put on my running shoes.
6:34Something so small that your brain says,
6:36"Okay, that's nothing."
6:38>> For my phone call, the first domino was
6:41find the number.
6:43>> And for an English learner who wants to
6:44practice speaking?
6:46>> Open the messaging app and find a
6:48friend's name. Then record a 10-second
6:51voice message in English. That's all.
6:53>> 10 seconds, impossible to say no.
6:56>> Here's my story.
6:58Last year, I had to prepare a
7:00presentation in English for work. I put
7:02it off for 2 weeks. I said, "I need the
7:06perfect slides, the perfect words, the
7:08perfect examples." And I did nothing.
7:12Then I opened the slide program and
7:14typed one word, just the title,
7:17"Hello."
7:17>> A very small hello.
7:20>> A very small hello. Then I looked at it
7:22and thought, "Well, now I need a second
7:25slide." And that's how it started.
7:27>> And now time to practice?
7:30>> Yes. Listeners, pause the video if you
7:33need more time. After each phrase,
7:35repeat it out loud, then make your own
7:37example. These are real English
7:40expressions and you can use them with
7:41native speakers.
7:43>> Phrase one, I've been putting it off. It
7:46means I keep delaying it. For example,
7:49I've been putting off my English
7:50homework. Repeat it and make your own
7:52sentence.
7:54>> Phrase two, I just can't get started.
7:57For example, I want to write the email,
8:00but I just can't get started. Say it out
8:03loud and make your own example.
8:05>> Phrase three, I'll get around to it. It
8:08means you plan to do something later,
8:10but you don't say when. It can sound
8:12vague or like an excuse. For example,
8:15I'll get around to cleaning the garage
8:17next weekend. Repeat it and make your
8:19own sentence.
8:21>> Phrase four, for the next 5 minutes I'm
8:24going to
8:25For example, for the next 5 minutes I'm
8:28going to open the document and write the
8:30title.
8:31Now say it with your real task.
8:34>> And phrase five, the first step is For
8:37example, the first step is to find the
8:40phone number. Repeat it and finish the
8:42sentence with your own first step.
8:45>> Now a mini conversation. John is your
8:48friend. John ask the question.
8:51>> Hey, did you finish your report?
8:53>> Listeners, answer out loud. A good
8:56answer is, "Not yet. I've been putting
8:59it off, but I'm going to start with 5
9:01minutes today."
9:03>> Say it again, a little slower,
9:06and notice the first three phrases are
9:08about excuses and the last two are about
9:11action.
9:13>> Excuses first, action after. Good way to
9:16remember them.
9:17Okay, tip number three is mine. Check
9:20the weather inside you.
9:23>> The weather inside me? Is it raining in
9:26my stomach?
9:27>> [laughter]
9:28>> Sometimes, yes.
9:30Remember, procrastination is usually
9:33about a feeling. So, before you fight
9:35the task, ask, "What's the weather
9:38inside me right now? Am I nervous,
9:41bored, confused, tired, afraid I'll do
9:45it badly?"
9:46>> And then?
9:47>> You name it. "I feel nervous about this
9:50call. I feel bored by this report."
9:53>> [snorts]
9:53>> When you name the weather, you can
9:55choose the umbrella. If you're nervous,
9:57write down what you want to say before
9:59you call. If you're bored, use a timer
10:02or some music. If you're confused, ask
10:05someone for help.
10:06>> And if you're really tired?
10:08>> Then maybe the umbrella is rest, and
10:11that's okay. Don't force yourself when
10:13you truly need sleep. But be honest. Am
10:16I tired or am I avoiding?
10:19>> Hmm, that's a very good question.
10:22>> For my phone call, I asked myself, and
10:24the weather was nervous and a little
10:27embarrassed. Because I had waited 3
10:29weeks, I imagined the person on the
10:31phone would be annoyed with me. The
10:33longer you wait, the bigger the feeling
10:35gets.
10:36>> And English learners know this very
10:38well. If you don't answer an email for a
10:41week, it feels harder every day.
10:43>> And the solution is simple. "Sorry for
10:46the late reply." Then continue. One
10:49short, polite sentence is enough. Nobody
10:52wants a speech about your delay.
10:54>> Okay. Tip number four is mine. Be a
10:57chef. Prepare the ingredients first.
11:00>> A chef?
11:01>> Imagine a professional chef. Before
11:03cooking, they cut the vegetables,
11:05measure the spices, and put everything
11:07on the table. When the cooking starts,
11:09they don't search for the salt.
11:11Everything is ready.
11:13>> And for us?
11:14>> Prepare the place where you start. Put
11:16your notebook and pen on the table the
11:18evening before. Leave your English book
11:20open on the desk. Put your phone in
11:22another room, and close the extra tabs
11:25on your computer. So, the first step
11:27takes almost zero energy.
11:29>> My phone is a mountain, not a small
11:31problem.
11:33>> [laughter]
11:34>> A very comfortable mountain.
11:36Here's my example.
11:38When I wanted to start running in the
11:39morning, I always found a reason to stay
11:41in bed. So, the evening before, I put my
11:44shoes, my socks, and my t-shirt next to
11:47the bed. In the morning, I only had to
11:49get dressed.
11:50>> So, the decision was already made the
11:52night before.
11:53>> Exactly. In the morning, I wasn't
11:55deciding. I was following the chef's
11:58plan.
11:59>> And for English learners, you can put
12:01your headphones on top of your phone, or
12:04open your English podcast before you go
12:06to bed. So, tomorrow you only press
12:08play.
12:09>> Easy start, easy habit.
12:12>> And listeners, don't forget I still have
12:14my phone call secret. We're getting
12:16closer.
12:17>> I haven't forgotten. I have a few
12:19guesses.
12:20>> Don't guess yet.
12:21Okay. Tip number five. This one is very
12:25important. Be a kind coach, not a harsh
12:28judge.
12:29>> I'm happy this one is here.
12:31>> When we procrastinate, many of us say
12:34terrible things to ourselves.
12:37I'm lazy. I'm hopeless. I never finish
12:40anything. And what happens?
12:43>> We feel bad. And then we want to avoid
12:45the task even more.
12:47>> Exactly.
12:48A judge says, "You failed. You're
12:51guilty." A coach says, "Okay, that
12:54happened. What can we do now?"
12:56Which one helps you start?
12:58>> The coach. I need a kind person with a
13:01whistle who says, "Come on, 5 minutes.
13:04You can do it."
13:06>> A very kind whistle. And when you do
13:08start, celebrate with a small reward,
13:11like a cup of tea, a walk, or your
13:14favorite song.
13:15>> I used to be a harsh judge. Every time I
13:18put something off, I told myself,
13:20"John, you're hopeless." And it only
13:22made me more nervous.
13:24Then one day a friend asked me, "Would
13:26you talk to me like that?"
13:28I said, "Of course not." And he said,
13:30"Then why do you talk to yourself like
13:31that?"
13:32>> That's a powerful question.
13:34>> It changed everything. Now, when I put
13:37something off, I say, "Okay, John, it's
13:39been a few days. Let's try 5 minutes. No
13:42drama." And it works much better.
13:45>> No drama. I love that.
13:48Let's practice some kind sentences.
13:51Listeners, repeat after us and make your
13:53own.
13:54>> It's okay. Let's start with 5 minutes.
13:57>> I'm doing my best.
13:59>> I started, and that's a win.
14:02>> And one more popular phrase, done is
14:05better than perfect. It means a
14:07finished, imperfect piece of work is
14:09better than a perfect one that never
14:12exists.
14:13>> It works in English speaking, too.
14:15A simple sentence now is better than a
14:17perfect sentence never.
14:19>> Very true.
14:20Now, John, I want to say something
14:22serious for a moment.
14:24>> Please.
14:25>> These tips are good for normal
14:27procrastination, the kind that everyone
14:30has. But if you can't start anything for
14:33a long time, if it affects your job,
14:35your health, or your mood, or if you
14:38feel very anxious or very low, it's a
14:41good idea to talk to someone you trust
14:43or a professional. There's no shame in
14:45that.
14:46>> Yes, asking for help is smart, not weak.
14:50>> And one more point, not every delay is
14:53bad. Sometimes you move something to a
14:55later time on purpose, and you choose a
14:58new time. That's not procrastination,
15:00that's planning.
15:02>> The difference is a clear date. I'll do
15:04it on Friday at 4:00 versus I'll do it
15:07someday.
15:08>> Someday is a dangerous word.
15:11>> It's the neighbor of never.
15:14>> Okay, time for our word tour. Listen
15:17first, then repeat after us.
15:19>> The first word is procrastinate.
15:22To procrastinate means to delay
15:24something you should do.
15:26For example, I procrastinate when I have
15:29to write emails. Or, stop
15:31procrastinating and start.
15:34>> Procrastinate. The second word is
15:36postpone. To postpone means to move
15:39something to a later time on purpose.
15:42For example, we postponed the meeting
15:44until Friday. Or, she postponed her trip
15:48because of the weather.
15:49>> Postpone.
15:51The third word is deadline. A deadline
15:53is the last moment you can finish
15:55something.
15:56For example, the deadline for the
15:58project is Monday. Or, I work better
16:01when I have a deadline.
16:03>> Deadline. The fourth is distraction. A
16:06distraction is something that takes your
16:08attention away from what you're doing.
16:10For example, my phone is my biggest
16:13distraction. Or, music can be a
16:16distraction when I'm reading.
16:18>> Distraction.
16:19The fifth word is motivation.
16:22Motivation is the energy or reason that
16:24makes you want to do something.
16:26For example, I have no motivation today.
16:30Or, a small success gives you more
16:32motivation.
16:33>> Motivation.
16:35The sixth is effort. Effort is the
16:38energy you use to do something
16:40difficult. For example, it takes effort
16:43to learn a language. Or, thank you for
16:45your effort.
16:47>> Effort. And our last one is a phrase,
16:50put it off. If you put something off,
16:52you delay it. For example, I put off
16:55cleaning the garage for a month. Or,
16:57don't put it off, start now.
16:59>> Procrastinate, postpone, deadline,
17:02distraction, motivation, effort, put it
17:06off.
17:07Now pause, choose one word, and make
17:09your own sentence. For example, my
17:12biggest distraction is my phone.
17:14>> And write it in the comments. And here's
17:16a challenge. Tell us one thing you've
17:18been putting off. We promise not to
17:20judge.
17:21>> We'll only coach you.
17:23Now, let's make everything practical. If
17:25someone is thinking, "Okay, but what do
17:27I do today?"
17:29>> Four simple steps. Step one, pick one
17:31task you've been putting off. Only one.
17:34>> Step two, find the first domino. A step
17:37that takes less than 1 minute.
17:39>> Step three,
17:41set a timer for 5 minutes and start.
17:44When it rings, you can stop or continue.
17:47>> And step four, say something kind. "I
17:50started and that's a win."
17:53>> Simple and it only takes 5 minutes.
17:55>> And a quick review of our five tips.
17:58>> Tip one, put your feet in the cold lake.
18:01How long? 5 minutes.
18:03>> Tip two, push the first domino. What
18:06exactly? One tiny action.
18:08>> Tip three, check the weather inside you.
18:11Name the feeling, then choose the
18:13umbrella.
18:14>> Tip four, be a chef. Prepare the
18:17ingredients before you start.
18:19>> And tip five, be a kind coach, not a
18:22harsh judge.
18:23>> A little toolbox for a very human
18:25problem.
18:26>> And now, Lola, I think it's the moment.
18:29The phone call.
18:31>> Yes. The mystery.
18:34So, before we started recording, I was
18:36sitting at my desk. The phone number was
18:39on a sticky note on my screen
18:41and I looked at it for the 10th time.
18:43And I felt that nervous weather in my
18:45stomach.
18:46>> I can imagine.
18:48>> And I said, "Okay, Lola, 5 minutes."
18:51I set the timer. First domino, pick up
18:54the phone. Second domino, type the first
18:57three numbers.
18:59And then my finger was already close to
19:01the green button, so
19:03I pressed it.
19:04>> And who was it?
19:05>> The dentist.
19:06>> Ah,
19:07I knew it. That was my guess.
19:10>> Of course it was.
19:12I needed to book a regular checkup, and
19:14I was 6 months late. I was sure they
19:17would say, "Where have you been?"
19:19>> And what did they say?
19:21>> The receptionist answered in the nicest
19:24voice.
19:25I said, "Hello, I'd like to book an
19:27appointment. I'm a little late for my
19:29checkup. Sorry." And she said, "No
19:31problem at all. Does next Thursday at
19:344:00 work for you?"
19:36I said, "Perfect." And she said, "See
19:38you then."
19:39>> That's it?
19:40>> That's it. I timed the call.
19:422 minutes and 10 seconds.
19:46>> 3 weeks of avoiding for 2 minutes and 10
19:49seconds.
19:50>> 3 weeks of cleaning windows for 2
19:53minutes and 10 seconds. I didn't even
19:55need the full 5 minutes. And after the
19:57call, I felt so light that I wanted to
20:00do 10 other things.
20:02>> The domino effect.
20:03>> Exactly. And the funniest part is that
20:06the receptionist said, "Thank you for
20:08calling." Like I did something
20:09wonderful.
20:11>> Because you did.
20:12You started.
20:13>> I started, and that's a win.
20:16>> I'm proud of you, Lola.
20:18>> Thank you, coach.
20:20And now it's your turn, listeners. Our
20:22challenge is simple. Today, choose one
20:26thing you've been putting off. Find the
20:28first domino, set a timer for 5 minutes,
20:31and say out loud, "For the next 5
20:34minutes, I'm going to
20:36>> And then tell us in the comments, what
20:38was your task, and how did it feel after
20:405 minutes?
20:42>> And if you want an English challenge,
20:44send a 10-second voice message in
20:46English to a friend today. Say hello and
20:49tell them one thing about your day.
20:52>> And if you don't have anyone to send it
20:53to, say it to us in the comments. We'll
20:55answer.
20:56>> And if you feel nervous at the start,
20:58that's normal. The first moment is the
21:01hardest. After that, it gets easier.
21:04And if you stop after 5 minutes, don't
21:06judge yourself. 5 minutes is more than
21:09zero.
21:10>> Very true.
21:11>> If you remember only one sentence from
21:14today, remember this.
21:16You don't need to feel ready. You only
21:19need to start for 5 minutes.
21:22>> I like that. Start small and let the
21:24dominoes do the rest.
21:26>> Thank you so much for spending this time
21:28with us. You didn't waste it. You took a
21:31step.
21:32>> Very proud of you. This was English with
21:34Ease with Lola and John.
21:36>> Until next time, start gently, be
21:39patient, and be kind to yourself.
21:42>> Bye, everyone.
21:43>> Bye-bye. Take care.

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