Tired and Unmotivated? How to STUDY English when you DON’T FEEL LIKE IT 😴+ BONUS TIP

Hello my fabulous students.

Today let's talk about energy and how to  maximize your energy while studying English.

If you always feel tired or lack motivation or  are a little lazy, this is the video for you.

Today you'll learn 7 tips to boost  your energy levels so you can find  

the energy the time to study English and  make studying part of your daily routine.

And at the and I'm going to share a bonus tip.

It's my favorite.

Welcome back to JForrest English.

Of course.

I'm Jennifer.

Now let's get started.

Tip #1, Start moving.

How much time do you spend sitting,  Sitting in a chair, Sitting on your couch?

Sitting at a computer compared to actively moving?

Well, in our modern world, we all spend  so much time sitting, myself included.

And that's why it's so important to consciously  make movement part of your daily routine.

I know, I know, this is a  difficult thing for most people.

Do most people struggle with going to the  gym consistently or exercising consistently?

But you can absolutely start small.

Wake up in the morning and stretch.

Do gentle stretches for 5 minutes.

Wake up in the morning and go  for a very brief 5 minute walk.

Do something small that's active to start  your day and you can keep adding on that.

Slowly, slowly, slowly.

If you do this first thing in the morning,  

it is going to give you energy  throughout the entire day.

Is one of the best things  you can do to start your day.

I personally started doing this over  10 years ago and I started small and  

now I've gradually moved up to  doing quite an intense workout.

But I started very small and it  took me a long time to do that,  

but it completely changed my life  and I go through my day feeling  

extremely energized and I know it's  because I start my day with movement.

Tip #2 Add to your diet.

We all know that exercising is important.

We all know that diet is important.

The problem is a lot of people, when they give you  advice to become healthier, increase your energy,  

they make recommendations that are difficult  to follow, like eliminate sugar from your diet.

That is difficult to do when  your diet now contains a lot  

of food items that are have a lot  of sugar, salt, or are processed.

But you could easily add  carrot slices to your lunch.

You could continue eating your regular lunch,  

but then you could take one carrot and  cut it up and eat it for lunch, right?

That's pretty easy to do.

Or you could add a banana or an apple or  a piece of fruit to your breakfast, right?

Or you could add a side of leafy green  vegetables to your dinner, right?

That is a very easy thing to do.

But vegetables mainly.

Vegetables, fruit as well, but mainly vegetables.

Dark colored vegetables give our bodies energy.

If you are feeling tired or sluggish  and you are exercising, the next thing  

you need to look at is your diet and adding  powerful foods like vegetables to your diet.

So right now think of one food item,  

one healthy fruit or vegetable  that you could add to your diet.

Maybe one carrot you could add to your lunch  or one piece of fruit to your breakfast.

Put that food item, put that fruit or vegetable  

in the comments to motivate you and to  encourage other students to do the same.

My recommendation?

Start with a carrot.

It is delicious and very easy thing to do.

Tip #3, drink more water.

Again.

We all know that water is  important, but how much plain,  

regular, unflavored water do  you drink on a daily basis?

Chances are it's not enough and  water is what energizes our body.

Water is essential for the  functioning of our body.

The easiest way that you can start drinking  more water is by always having water with you.

No matter where I am in my house,  there is a glass of water beside me.

When I leave the house I  always take water with me.

There is always a filled water bottle in my car.

Everywhere I go there's water and because it's  visible, it's so much easier for me to consume it.

So make it visible, make it obvious,  

and you will just naturally start drinking  more water with your body needs for energy.

Tip #4 short but focused study sessions.

Studying is very tiring for our  brains and when our brains get tired,  

our whole body becomes tired as well.

Studying for three hours.

It is almost impossible for your brain to maintain  the focus for three hours from start to finish.

Our brains were just not designed  to do that much intense focus.

But our brains can absolutely handle 20 minutes of  

very intense focus followed by a  short four to seven minute break.

This is the best way to study short  study breaks 20 to 40 minutes maximum.

Set a timer so you're not even wondering  how long you've been studying for.

And then after that study session,  do something to relax your mind.

So do something that does not involve work.

Don't check your e-mail, because  that's taking mental energy.

You could do some light stretches.

You can make yourself a cup of tea.

You could play with your kids.

You could pet your cats.

You could listen to some music.

So short focused study session and then  reward yourself with a very brief break.

And then you can do another short  focused study session if you like.

Tip #530 Second exercise breaks.

This is my favorite way to add movement to my day.

Yes, I wake up every morning and go to the gym,  

but after that I sit at my  desk for long periods of time.

So when I'm working, I also work  in very focused, short sessions,  

20 to 40 minutes, and then I get a cup of  tea and that takes about 3 to 5 minutes.

Now while I'm waiting for that water to  boil to make my tea, I do some movement.

I do lunges, squats, jumping Jags.

I run on the spot.

I do gentle stretches.

I do something to move my  body anytime I'm waiting.

I always try to turn that  waiting time into some movement.

So if I'm uploading a document to Google  Drive and it takes one minute to upload,  

I get out from my chair and I just move.

Jumping jacks, stretches, lunges,  squats, just something simple.

And I only do it for 30 seconds.

But I do that multiple times a day.

I do that every hour, so that helps.

Helps give me small bursts of movement,  which really energizes my body and allows  

me to be more productive for  my next focused work session.

So think about when you can add some movement to  

your day when you would otherwise  just be waiting and doing nothing.

Add movement.

Tip number six.

Know your Why.

Nothing will energize you more  than having a strong motivation,  

a strong desire, a strong vision for  why you're doing a certain activity.

I wake up in the morning completely  excited to make these videos for you.

And do you know why?

It's because I receive so much personal  satisfaction and joy knowing that my  

videos are helping people all around  the world to live their dream life,  

to get more opportunities, to help  their families, to help themselves.

The comment section and the  emails I get from my students  

are my main motivation to keep doing this.

But if I just focus on, I have to record  another video, it's not the actual video.

Yes, I enjoy making the videos, but to be  honest, it's a little boring, a little routine.

It's the same thing day after  day I sit here and I talk.

So it's not the actual video, it is  the larger goal of making these videos.

So for you, when you sit down to study, maybe it's  not oh, I have to review this grammar concept.

I have to do this practice, exercise,  maybe those you don't enjoy so much.

But you are so excited for that future vision  where you are sharing your ideas at a meeting  

confidently, where you have been promoted  because of your excellent communication skills.

And because of that promotion.

You can send your kids to a better school.

You can support your parents.

You can have a nice house for your family.

You can donate to a charity that you believe in.

You can help more people.

You can inspire people.

You feel more connected to your community  because you can have conversations.

So every time you sit down  to study, think about that.

Why?

Why are you doing this?

What is that future vision?

And really go further.

It's not about getting a promotion.

It's about what that money can  do for you, for your family,  

for your community, for the world at large.

And once you have that, think about it every day  

and you will feel excited to sit down  and study because you know your why?

Tip #7, Start sleeping.

If we're talking about energy,  we cannot ignore sleep.

This video started with movement.

Then we discussed diet.

Then we discussed staying  hydrated by drinking more water.

Well, of course we need to talk about sleep.

One of the best things that you can do for  yourself is have a consistent sleep schedule.

I go to bed at the exact  same time every single night.

I wake up at the exact time every single  morning and I get 7 hours of sleep.

If I sleep any less than 7  hours, I am not as productive.

I work slower.

It takes me longer to do tasks.

I feel the difference.

Now for you.

Maybe you only need six hours of sleep,  but maybe you need 8 hours of sleep.

So you need to experiment and understand your  body and understand how much sleep you need.

But most likely it's a minimum of six  hours and a maximum of eight or 9 hours.

But experiment and see, and then  have a consistent sleep schedule.

It will completely change  how energized your body is.

Your body will adapt to your  sleep schedule and it will know.

I wake up at this time and then I need to  stay up and be energized until this time.

Your body will adjust to that schedule.

And Are you ready for your bonus tip?

This is something that we do  every second of every day.

We would die if we stopped doing it.

But it can completely help you with your energy.

Do you know what I'm talking about?

Breathing.

Now The thing is that a lot of people  don't actually breathe properly.

Our breath also provides  energy to our entire body.

Our body would die very  quickly if we didn't breathe.

When you're feeling a little bit tired,  

a little bit sluggish, just stop and  take three to five to 10 deep breaths.

It will only take 15 seconds and it  

will completely energize you  for a short period of time.

But that's all you need until  your focus session ends.

You take a small break, you get some movement,  

you drink some water, and then  you're ready for another session.

Now, to breathe properly, make sure you  take a big breath in through your nose.

Hold it and then exhale through your mouth.

This isn't how we breathe normally.

When I'm just breathing right  now, I'm not doing that.

But to energize your body with your  breath, you need to take deep breaths.

You need to make sure that breath  goes all the way through your body.

So in through the nose hold, and  then out through your mouth slowly.

Just let it come out.

Do that for 10 to 15 seconds anytime  you're feeling a little sluggish,  

So that's my best bonus tip for you.

So now you have 7 tips, Well, 8 tips without  bonus to help you boost your energy and stay  

energized throughout the whole day so you  can maximize your English study routine.

Which tip are you going to start doing this week?

Of course you don't have to start doing all seven.

That might feel overwhelming, but just choose one  one that you're going to focus on for this week.

So which tip is the easiest  one for you to start doing now?

Put that in the comments.

And do you want me to share more tips and advice  

with you to help you maximize  your English study routine?

If you do, then put more tips,  more tips in the comments below.

And of course, make sure you like this  video, share it with your friends,  

and subscribe so you're notified  every time I post a new lesson.

And you can get this free speaking  guide where I share 6 tips on how  

to speak English fluently and confidently.

You can click here to download it or  look for the link in the description.

And now that you are energized and  motivated, why don't you watch this lesson?

Now that you have the energy, I know you  can do it and I'll see you next time.