ADVANCED English Speaking Practice HOW to STICK WITH the HABIT fluency with shadowing and repeating

English speaking practice I don't want  to do it right now I'll do it tomorrow  

no let's do it right now let's do it right  now okay repeat after me every once in a while  

every once in a while there  Comes A Time when Dave wakes up  

and he wants to make a change in his life  and he wants to make a change in his life

sometimes he wants to start exercising

and get into shape get into shape he wants  to get look good get into shape other times  

he wants to read more books  or start a meditation practice

so he decides that he is going  to make this his new habit

he's going to make this his new habit that's  

his new habit that's what he decided  now the first few days go very well

as Dave feels motivated and excited about it  

Dave feels motivated and excited about his  new goal his new habit but as more days pass

his so-called new habit

so-called that means it's not new anymore  it's becoming old it's so so-called new habit  

doesn't excite him anymore it doesn't  excite him anymore so Dave says to himself

it's fine I'll do it tomorrow  I'll do it tomorrow it's fine  

then tomorrow rolls around rolls around it  comes tomorrow comes tomorrow rolls around  

and he still doesn't feel like doing it

again he says tomorrow

he keeps or this keeps on happening this  continues to happen this keeps on happening  

until his desired new habit is nearly forgotten

nearly his desired new habit is  almost forgotten is nearly forgotten

however Dave isn't alone in his struggles  

he's not alone because we've all been  there we've all been there that's an  

expression that means we've all experienced  that I've I've been there we've all been there

at one point in time sometime at one  point in time we've all been there

but why does this happen

why is it so hard to follow up on our new habits

follow up on continue doing

well one of the reasons is that

the new habit we're trying to form

can seem a little overwhelming overwhelming  so we have this mental resistance

mental resistance in the beginning when we're  super motivated it's much easier to do something  

for example going to the gym for one hour

doesn't seem that hard

because the initial motivation the very  beginning the first initial motivation

is a powerful driving force

but when we're motivated

it's also easy to impose  some super high expectations

impose what does that impose you impose  expectations it means you force them upon yourself  

ourselves so it's also easy to impose  some super high expectations on ourselves

so we go to the gym for one hour we start  to think oh I can do this and then you raise  

your expectations on yourself we think  okay so I went to the gym for one hour

the first few days from now on I'll go to  the gym for one full hour every single day

but once that initial motivation

Fades away the first motivation  Fades away it goes away  

after a few days there is now  nothing that's driving us forward

and we haven't really formed a habit yet you form  a habit right we haven't really formed a habit yet  

a habit is formed after what 30 days maybe  I don't know it's different for different  

habits but the Habit hasn't been formed  yet that's why when we're unmotivated  

we'll probably just skip the gym all together  we will not go at all skip the gym all together

as deciding a whole hour to it I'm sorry  as dedicating dedicating a whole hour to it

seems daunting daunting  

so let's look at that again all the way at the  top boom that's why when we're unmotivated we'll  

probably just skip the gym all together as  deciding a whole hour to it seems daunting

seems like it's just too much to do  a whole hour ah I don't want to do it  

so instead of relying on motivation

to push us forward we should focus on  making our new habit an actual habit

let me explain what I mean by introducing you  to the two-minute rule when the expectation is

to read the whole book

meditate for one hour or Run 10 miles

your habit can be quite hard to start

most of the tasks that you procrastinate on

aren't actually difficult to do

you just avoid starting them

because you make them seem difficult

the idea of the two-minute rule is  

to trick your brain into thinking  that The Habit you're about to do

isn't hard the two-minute rule is a is to trick  your oh sorry the idea I'm gonna go back up  

I'm gonna do it again I'm gonna do it again I  have to do it right the idea of the two-minute  

rule is to trick your brain into thinking  that the Habit you're about to do isn't hard  

that's the idea of the two-minute rule okay  now I feel better so what you want to do is

break that big habit down break down that's that's  a phrasal verb break down to break something down  

means to make it into smaller pieces so  you break that big habit down into small  

two minute uh small two minute version of  it a small two-minute version of The Habit

your goals obviously can't  be completed in two minutes

say it again your goals obviously  can't be completed in two minutes

but every habit can be started in that time

and once you start doing something

it's much easier to continue with it  

so I encourage you to employ  the two-minute rule yourself  

employ that means to to use it whenever  you are struggling to stick with a habit

the most important part of any  new habit is just getting started  

just get started right I always say that  just get started it's not about how well

or for how long you do it

it's about consistent consistently  taking action toward it

let's say that one again it's about  consistently taking action toward it

instead of trying to create

a perfect habit from the start

do the easier thing on a consistent basis

that's how you'll make your habit an actual habit

remember you can't improve  a habit that doesn't exist

just start and the rest will follow

just get started and the rest will follow  what do you think was that good I hope that  

was a good practice good workout thank you  for practicing with me one little step at  

a time that's right this was step 2607  on our 10 000 step Journey get all the  

steps in practice Paradise English coach  chad.com I'll see you in the next step