Practice English Conversation (Good and bad habits) English Conversation Practice

68,925 views ãƒģ 2023-06-15

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āĻ­āĻŋāĻĄāĻŋāĻ“āϟāĻŋ āϚāĻžāϞāĻžāύ⧋āϰ āϜāĻ¨ā§āϝ āĻ…āύ⧁āĻ—ā§āϰāĻš āĻ•āϰ⧇ āύāĻŋāĻšā§‡āϰ āχāĻ‚āϰ⧇āϜāĻŋ āϏāĻžāĻŦāϟāĻžāχāĻŸā§‡āϞ⧇ āĻĄāĻžāĻŦāϞ-āĻ•ā§āϞāĻŋāĻ• āĻ•āϰ⧁āύāĨ¤

00:01
Michael how are you man I heard  you had an accident I'm so sorry
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āĻŽāĻžāχāϕ⧇āϞ āϤ⧁āĻŽāĻŋ āϕ⧇āĻŽāύ āφāϛ⧋ āĻŽāĻžāύ⧁āώ āφāĻŽāĻŋ āĻļ⧁āύ⧇āĻ›āĻŋ āϤ⧋āĻŽāĻžāϰ āĻāĻ•āϟāĻž āĻĻ⧁āĻ°ā§āϘāϟāύāĻž āϘāĻŸā§‡āϛ⧇ āφāĻŽāĻŋ āϖ⧁āĻŦāχ āĻĻ⧁āσāĻ–āĻŋāϤ
00:10
hi Tony well in fact I didn't have  an accident what happened was that
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āĻšāĻžāχ āϟāύāĻŋ āφāϏāϞ⧇ āφāĻŽāĻžāϰ āϕ⧋āύ āĻĻ⧁āĻ°ā§āϘāϟāύāĻž āϘāĻŸā§‡āύāĻŋ āĻ•āĻŋ āĻšāϝāĻŧ⧇āĻ›āĻŋāϞ āϝ⧇
00:20
you know you can tell me I also  lied once to arrive later than usual
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āϤ⧁āĻŽāĻŋ āϜāĻžāύ⧋ āϤ⧁āĻŽāĻŋ āφāĻŽāĻžāϕ⧇ āĻŦāϞāϤ⧇ āĻĒāĻžāϰ⧋ āφāĻŽāĻŋāĻ“ āĻ¸ā§āĻŦāĻžāĻ­āĻžāĻŦāĻŋāϕ⧇āϰ āĻšā§‡āϝāĻŧ⧇ āĻĻ⧇āϰāĻŋāϤ⧇ āφāϏāĻžāϰ āϜāĻ¨ā§āϝ āĻāĻ•āĻŦāĻžāϰ āĻŽāĻŋāĻĨā§āϝāĻž āĻŦāϞ⧇āĻ›āĻŋāϞāĻžāĻŽ
00:30
it's not the same I don't know  I am ashamed to tell you this
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āĻāϟāĻž āύāϝāĻŧ āφāĻŽāĻŋ āϜāĻžāύāĻŋ āύāĻž āφāĻŽāĻŋ āϤ⧋āĻŽāĻžāϕ⧇ āĻāϟāĻž āĻŦāϞāϤ⧇ āϞāĻœā§āϜāĻž āĻĒāĻžāĻšā§āĻ›āĻŋ
00:40
what why would you be ashamed come  on we are friends you can tell me
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āĻ•āĻŋāϏ⧇āϰ āϜāĻ¨ā§āϝ āϤ⧁āĻŽāĻŋ āϞāĻœā§āϜāĻž āĻĒāĻžāĻšā§āϛ⧋ āφāϏ⧋ āφāĻŽāϰāĻž āĻŦāĻ¨ā§āϧ⧁ āϤ⧁āĻŽāĻŋ āφāĻŽāĻžāϕ⧇ āĻŦāϞāϤ⧇ āĻĒāĻžāϰ⧋
00:50
all right I'll tell you I didn't have  an accident I went to a psychologist
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āĻ āĻŋāĻ• āφāϛ⧇ āφāĻŽāĻŋ āϤ⧋āĻŽāĻžāϕ⧇ āĻŦāϞāĻŦā§‹ āφāĻŽāĻžāϰ āϕ⧋āύ⧋ āĻĻ⧁āĻ°ā§āϘāϟāύāĻž āĻšāϝāĻŧāύāĻŋ āφāĻŽāĻŋ āĻāĻ•āϜāύ āϏāĻžāχāϕ⧋āϞāϜāĻŋāĻ¸ā§āĻŸā§‡āϰ āĻ•āĻžāϛ⧇ āĻāĻ•āϜāύ āϏāĻžāχāϕ⧋āϞāϜāĻŋāĻ¸ā§āĻŸā§‡āϰ āĻ•āĻžāϛ⧇
01:00
to a psychologist but why  what happened are you okay
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āĻ—āĻŋāϝāĻŧ⧇āĻ›āĻŋāϞāĻžāĻŽ āĻ•āĻŋāĻ¨ā§āϤ⧁ āϕ⧇āύ āĻ•āĻŋ āĻšāϝāĻŧ⧇āϛ⧇ āϤ⧁āĻŽāĻŋ āĻ āĻŋāĻ• āφāĻ›
01:09
no I'm not okay do you remember I  felt sick last week I left earlier  
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āύāĻž āφāĻŽāĻŋ āĻ āĻŋāĻ• āύ⧇āχ āϤ⧋āĻŽāĻžāϰ āĻ•āĻŋ āĻŽāύ⧇ āφāϛ⧇ āφāĻŽāĻŋ āĻ—āϤ āϏāĻĒā§āϤāĻžāĻšā§‡ āĻ…āϏ⧁āĻ¸ā§āĻĨ āĻŦā§‹āϧ āĻ•āϰ⧇āĻ›āĻŋ āφāĻŽāĻŋ āφāϗ⧇ āϚāϞ⧇ āĻ—āĻŋāϝāĻŧ⧇āĻ›āĻŋāϞāĻžāĻŽ
01:19
yes of course you want to see a doctor or  you also went to a psychologist back then
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āĻšā§āϝāĻžāρ āĻ…āĻŦāĻļā§āϝāχ āϤ⧁āĻŽāĻŋ āĻĄāĻžāĻ•ā§āϤāĻžāϰ āĻĻ⧇āĻ–āĻžāϤ⧇ āϚāĻžāĻ“ āĻ…āĻĨāĻŦāĻž āϤ⧁āĻŽāĻŋāĻ“ āφāĻŦāĻžāϰ āĻāĻ•āϜāύ āϏāĻžāχāϕ⧋āϞāϜāĻŋāĻ¸ā§āĻŸā§‡āϰ āĻ•āĻžāϛ⧇ āĻ—āĻŋāϝāĻŧ⧇āĻ› āϤāĻžāϰāĻĒāϰ
01:29
no no I went to the doctor I had my  defenses down that's what he told me
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āύāĻž āύāĻž āφāĻŽāĻŋ āĻĄāĻžāĻ•ā§āϤāĻžāϰ⧇āϰ āĻ•āĻžāϛ⧇ āĻ—āĻŋāϝāĻŧ⧇āĻ›āĻŋāϞāĻžāĻŽ āφāĻŽāĻžāϰ āĻĒā§āϰāϤāĻŋāϰāĻ•ā§āώāĻž āĻĻ⧁āĻ°ā§āĻŦāϞ āĻ›āĻŋāϞ āϝāĻž āϏ⧇ āφāĻŽāĻžāϕ⧇ āĻŦāϞ⧇āĻ›āĻŋāϞ
01:39
but he also told me that I had to go  to the psychologist so I went there  
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āĻ•āĻŋāĻ¨ā§āϤ⧁ āϏ⧇ āφāĻŽāĻžāϕ⧇ āĻŦāϞ⧇āĻ›āĻŋāϞ āϝ⧇ āφāĻŽāĻžāϕ⧇ āĻŽāύ⧋āĻŦāĻŋāĻœā§āĻžāĻžāύ⧀āϰ āĻ•āĻžāϛ⧇ āϝ⧇āϤ⧇ āĻšāĻŦ⧇ āϤāĻžāχ āφāĻŽāĻŋ āϏ⧇āĻ–āĻžāύ⧇ āĻ—āĻŋāϝāĻŧ⧇āĻ›āĻŋāϞāĻžāĻŽ āφāĻŽāĻŋ
01:49
there I explained her everything I felt and  she told me that I had to change some habits  
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āϤāĻžāϕ⧇ āϝāĻž āĻ…āύ⧁āĻ­āĻŦ āĻ•āϰ⧇āĻ›āĻŋ āϤāĻžāϰ āϏāĻŦāĻ•āĻŋāϛ⧁ āĻŦā§āϝāĻžāĻ–ā§āϝāĻž āĻ•āϰ⧇āĻ›āĻŋ āĻāĻŦāĻ‚ āϏ⧇ āφāĻŽāĻžāϕ⧇ āĻŦāϞ⧇āĻ›āĻŋāϞ āϝ⧇ āφāĻŽāĻžāϕ⧇ āĻ•āĻŋāϛ⧁ āĻ…āĻ­ā§āϝāĻžāϏ āĻĒāϰāĻŋāĻŦāĻ°ā§āϤāύ āĻ•āϰāϤ⧇ āĻšāĻŦ⧇ āĻ•āĻŋāϛ⧁
01:59
change some habits I don't get it  why do you have to change your life
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āĻ…āĻ­ā§āϝāĻžāϏ āĻĒāϰāĻŋāĻŦāĻ°ā§āϤāύ āĻ•āϰāϤ⧇ āĻšāĻŦ⧇ āϝāĻž āφāĻŽāĻŋ āĻ•āϰāĻŋ āύāĻž āĻŦ⧁āĻāϤ⧇ āĻĒāĻžāϰāĻ›āĻŋ āύāĻž āϕ⧇āύ āφāĻĒāύāĻžāϰ āĻœā§€āĻŦāύ āĻĒāϰāĻŋāĻŦāĻ°ā§āϤāύ āĻ•āϰāϤ⧇ āĻšāĻŦ⧇
02:08
I felt sick because my defenses went  down because I have really bad habits
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āφāĻŽāĻŋ āĻ…āϏ⧁āĻ¸ā§āĻĨ āĻŦā§‹āϧ āĻ•āϰ⧇āĻ›āĻŋ āĻ•āĻžāϰāĻŖ āφāĻŽāĻžāϰ āĻĒā§āϰāϤāĻŋāϰāĻ•ā§āώāĻž āĻĻ⧁āĻ°ā§āĻŦāϞ āĻšāϝāĻŧ⧇ āϗ⧇āϛ⧇ āĻ•āĻžāϰāĻŖ āφāĻŽāĻžāϰ āϏāĻ¤ā§āϝāĻŋāχ āĻ–āĻžāϰāĻžāĻĒ āĻ…āĻ­ā§āϝāĻžāϏ āφāϛ⧇
02:18
so now now I am determined to  change my life I feel better now
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āϤāĻžāχ āĻāĻ–āύ āφāĻŽāĻŋ āφāĻŽāĻžāϰ āĻœā§€āĻŦāύ āĻĒāϰāĻŋāĻŦāĻ°ā§āϤāύ āĻ•āϰāĻžāϰ āϜāĻ¨ā§āϝ āĻĻ⧃āĻĸāĻŧāϏāĻ‚āĻ•āĻ˛ā§āĻĒāĻŦāĻĻā§āϧ āφāĻŽāĻŋ āĻāĻ–āύ āĻ­āĻžāϞ⧋ āĻŦā§‹āϧ āĻ•āϰāĻ›āĻŋ
02:28
yeah I feel much better now that I told you  this I want to change my life and my habits
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āĻšā§āϝāĻžāρ āφāĻŽāĻŋ āĻāĻ–āύ āĻ…āύ⧇āĻ• āĻ­āĻžāϞ⧋ āĻŦā§‹āϧ āĻ•āϰāĻ›āĻŋ āϝ⧇ āφāĻŽāĻŋ āφāĻĒāύāĻžāϕ⧇ āĻāϟāĻŋ āĻŦāϞ⧇āĻ›āĻŋ āφāĻŽāĻŋ āφāĻŽāĻžāϰ āĻœā§€āĻŦāύ āĻāĻŦāĻ‚ āφāĻŽāĻžāϰ āĻ…āĻ­ā§āϝāĻžāϏ āĻĒāϰāĻŋāĻŦāĻ°ā§āϤāύ āĻ•āϰāϤ⧇ āϚāĻžāχ
02:38
I really don't get it
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āφāĻŽāĻŋ āϏāĻ¤ā§āϝāĻŋāχ āĻāϟāĻŋ āĻŦ⧁āĻāϤ⧇ āĻĒāĻžāϰāĻŋ āύāĻž
02:42
um can you explain me more about that
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āωāĻŽ āφāĻĒāύāĻŋ āφāĻŽāĻžāϕ⧇ āφāϰāĻ“ āĻŦā§āϝāĻžāĻ–ā§āϝāĻž āĻ•āϰāϤ⧇ āĻĒāĻžāϰ⧇āύ āϝ⧇
02:48
of course habits are good and bad behaviors  that you repeat without giving them much thought
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āĻ…āĻŦāĻļā§āϝāχ āĻ…āĻ­ā§āϝāĻžāϏāϗ⧁āϞāĻŋ āĻ­āĻžāϞ āĻāĻŦāĻ‚ āĻ–āĻžāϰāĻžāĻĒ āφāϚāϰāĻŖ āϝāĻž āφāĻĒāύāĻŋ āϏ⧇āϗ⧁āϞāĻŋāϕ⧇ āĻŦ⧇āĻļāĻŋ āϚāĻŋāĻ¨ā§āϤāĻž āύāĻž āĻ•āϰ⧇ āĻĒ⧁āύāϰāĻžāĻŦ⧃āĻ¤ā§āϤāĻŋ āĻ•āϰ⧇āύ
02:58
We're All Creatures of habit we tend to wake  up at the same time each day brush our teeth
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āφāĻŽāϰāĻž āĻ…āĻ­ā§āϝāĻžāϏ⧇āϰ āϏāĻŽāĻ¸ā§āϤ āĻĒā§āϰāĻžāĻŖā§€ āϝāĻž āφāĻŽāϰāĻž āĻĒā§āϰāĻŦāĻŖāϤāĻž āĻ•āϰāĻŋ āĻĒā§āϰāϤāĻŋāĻĻāĻŋāύ āĻāĻ•āχ āϏāĻŽāϝāĻŧ⧇ āϘ⧁āĻŽ āĻĨ⧇āϕ⧇ āωāϠ⧁āύ āφāĻŽāĻžāĻĻ⧇āϰ āĻĻāĻžāρāϤ āĻŦā§āϰāĻžāĻļ āĻ•āϰ⧁āύ
03:07
have morning coffee and commute to work  following the same patterns every day
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āϏāĻ•āĻžāϞ⧇āϰ āĻ•āĻĢāĻŋ āĻāĻŦāĻ‚ āĻĒā§āϰāϤāĻŋāĻĻāĻŋāύ āĻāĻ•āχ āĻĒā§āϝāĻžāϟāĻžāĻ°ā§āύ āĻ…āύ⧁āϏāϰāĻŖ āĻ•āϰ⧇ āĻ•āĻžāϜ āĻ•āϰāĻžāϰ āϜāĻ¨ā§āϝ āϝāĻžāϤāĻžāϝāĻŧāĻžāϤ āĻ•āϰ⧁āύ
03:18
so we admit forming positive  habits isn't always easy believe me
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āϤāĻžāχ āφāĻŽāϰāĻž āĻ¸ā§āĻŦā§€āĻ•āĻžāϰ āĻ•āϰāĻŋ āχāϤāĻŋāĻŦāĻžāϚāĻ• āĻ…āĻ­ā§āϝāĻžāϏ āĻ—āĻ āύ āĻ•āϰāĻž āϏāĻŦāϏāĻŽāϝāĻŧ āϏāĻšāϜ āύāϝāĻŧ
03:27
depending on whether they are healthy habits  
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āϝ⧇āϗ⧁āϞāĻŋ āĻ¸ā§āĻŦāĻžāĻ¸ā§āĻĨā§āϝāĻ•āϰ āĻ…āĻ­ā§āϝāĻžāϏ
03:30
or bad habits habits determine if  we're going to be happy or unhappy  
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āύāĻžāĻ•āĻŋ āĻ–āĻžāϰāĻžāĻĒ āĻ…āĻ­ā§āϝāĻžāϏ āĻ…āĻ­ā§āϝāĻžāϏ āύāĻŋāĻ°ā§āϧāĻžāϰāĻŖ āĻ•āϰ⧇ āϤāĻžāϰ āωāĻĒāϰ āύāĻŋāĻ°ā§āĻ­āϰ āĻ•āϰ⧇ āφāĻŽāϰāĻž āϏ⧁āĻ–ā§€ āĻŦāĻž āĻ…āϏ⧁āĻ–ā§€ āĻšāĻŦ
03:37
healthy or unhealthy tired or well rested  strong or weak the power of habits is amazing
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āϏ⧁āĻ¸ā§āĻĨ āĻŦāĻž āĻ…āĻ¸ā§āĻŦāĻžāĻ¸ā§āĻĨā§āϝāĻ•āϰ āĻ•ā§āϞāĻžāĻ¨ā§āϤ āĻŦāĻž āĻ­āĻžāϞāĻ­āĻžāĻŦ⧇ āĻŦāĻŋāĻļā§āϰāĻžāĻŽ āύāĻŋāĻšā§āĻ›āĻŋ āĻļāĻ•ā§āϤāĻŋāĻļāĻžāϞ⧀ āĻŦāĻž āĻĻ⧁āĻ°ā§āĻŦāϞ āĻ…āĻ­ā§āϝāĻžāϏ⧇āϰ āĻļāĻ•ā§āϤāĻŋ āφāĻļā§āϚāĻ°ā§āϝāϜāύāĻ• āϝ⧇
03:47
how it's shape our additives actions and decisions  making abilities and they affect every aspect of  
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āĻāϟāĻŋ āϕ⧀āĻ­āĻžāĻŦ⧇ āφāĻŽāĻžāĻĻ⧇āϰ āϏāĻ‚āϝ⧋āϜāύ āĻ•ā§āϰāĻŋāϝāĻŧāĻž āĻāĻŦāĻ‚ āϏāĻŋāĻĻā§āϧāĻžāĻ¨ā§āϤ āύ⧇āĻ“āϝāĻŧāĻžāϰ āĻ•ā§āώāĻŽāϤāĻžāϕ⧇ āφāĻ•āĻžāϰ āĻĻ⧇āϝāĻŧ āĻāĻŦāĻ‚ āϏ⧇āϗ⧁āϞāĻŋ
03:56
Our Lives now it's important to know what's  the difference between habits and routines
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āφāĻŽāĻžāĻĻ⧇āϰ āĻœā§€āĻŦāύ⧇āϰ āĻĒā§āϰāϤāĻŋāϟāĻŋ āĻĻāĻŋāĻ•āϕ⧇ āĻĒā§āϰāĻ­āĻžāĻŦāĻŋāϤ āĻ•āϰ⧇ āĻāĻ–āύ āĻāϟāĻŋ āϕ⧀ āϤāĻž āϜāĻžāύāĻž āϗ⧁āϰ⧁āĻ¤ā§āĻŦāĻĒā§‚āĻ°ā§āĻŖ āĻ…āĻ­ā§āϝāĻžāϏ āĻāĻŦāĻ‚ āϰ⧁āϟāĻŋāύ⧇āϰ āĻŽāĻ§ā§āϝ⧇ āĻĒāĻžāĻ°ā§āĻĨāĻ•ā§āϝ āĻšāϞ
04:06
the main difference between a habit and a routine  is awareness both are regular repeated actions  
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āĻāĻ•āϟāĻŋ āĻ…āĻ­ā§āϝāĻžāϏ āĻāĻŦāĻ‚ āĻāĻ•āϟāĻŋ āϰ⧁āϟāĻŋāύ⧇āϰ āĻŽāĻ§ā§āϝ⧇ āĻĒā§āϰāϧāĻžāύ āĻĒāĻžāĻ°ā§āĻĨāĻ•ā§āϝ āĻšāϞ āϏāĻšā§‡āϤāύāϤāĻž āωāĻ­āϝāĻŧāχ āύāĻŋāϝāĻŧāĻŽāĻŋāϤ āĻĒ⧁āύāϰāĻžāĻŦ⧃āĻ¤ā§āϤāĻŋāĻŽā§‚āϞāĻ• āĻ•ā§āϰāĻŋāϝāĻŧāĻž
04:16
but while habits run on autopilot  routines are intentional that's the thing
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āĻ•āĻŋāĻ¨ā§āϤ⧁ āĻ…āĻ­ā§āϝāĻžāϏāϗ⧁āϞāĻŋ āĻ…āĻŸā§‹āĻĒāĻžāχāϞāϟ āϰ⧁āϟāĻŋāύāϗ⧁āϞāĻŋāϤ⧇ āϚāĻžāϞāĻŋāϤ āĻšāĻ“āϝāĻŧāĻžāϰ āϏāĻŽāϝāĻŧ āχāĻšā§āĻ›āĻžāĻ•ā§ƒāϤ āĻšāϝāĻŧ āϝ⧇ āϰ⧁āϟāĻŋāύ⧇āϰ āϜāĻ¨ā§āϝ
04:26
routines need deliberate practice  or they'll eventually die out but  
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āχāĻšā§āĻ›āĻžāĻ•ā§ƒāϤ āĻ…āύ⧁āĻļā§€āϞāύ⧇āϰ āĻĒā§āϰāϝāĻŧā§‹āϜāύ āĻšāϝāĻŧ āĻŦāĻž āϤāĻžāϰāĻž āĻļ⧇āώ āĻĒāĻ°ā§āϝāĻ¨ā§āϤ āĻŽāĻžāϰāĻž āϝāĻžāĻŦ⧇ āĻ•āĻŋāĻ¨ā§āϤ⧁
04:31
a habit happens with no conscious thought  
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āĻāĻ•āϟāĻŋ āĻ…āĻ­ā§āϝāĻžāϏ āϘāĻŸā§‡ āύāĻžāĨ¤ āĻāĻ•āϟāĻŋ āϰ⧁āϟāĻŋāύāϕ⧇ āĻāĻ•āϟāĻŋ āĻ…āĻ­ā§āϝāĻžāϏ⧇ āĻĒāϰāĻŋāĻŖāϤ āĻ•āϰāĻžāϰ āϜāĻ¨ā§āϝ āϏāĻšā§‡āϤāύ āϚāĻŋāĻ¨ā§āϤāĻžāĻ­āĻžāĻŦāύāĻž
04:36
for a routine to turn into a habit the behavior  will need to happen with little or not thought
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āφāϚāϰāĻŖāϟāĻŋ āϖ⧁āĻŦ āϏāĻžāĻŽāĻžāĻ¨ā§āϝ āĻŦāĻž āύāĻž āϭ⧇āĻŦ⧇āχ āϘāϟāϤ⧇ āĻšāĻŦ⧇
04:45
for instance let's say you add drinking  green juice to your morning routine if one  
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āωāĻĻāĻžāĻšāϰāĻŖ āĻ¸ā§āĻŦāϰ⧂āĻĒ āĻŦāϞāĻž āϝāĻžāĻ• āφāĻĒāύāĻŋ āφāĻĒāύāĻžāϰ āϏāĻ•āĻžāϞ⧇āϰ āϰ⧁āϟāĻŋāύ⧇ āϏāĻŦ⧁āϜ āϰāϏ āĻĒāĻžāύ āĻ•āϰ⧁āύ āϝāĻĻāĻŋ āĻāĻ•āĻĻāĻŋāύ
04:53
day you wake up and make green juice without  thinking about it you can consider it a habit
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āφāĻĒāύāĻŋ āϘ⧁āĻŽ āĻĨ⧇āϕ⧇ āĻ“āϠ⧇āύ āĻāĻŦāĻ‚ āĻāϟāĻŋ āϏāĻŽā§āĻĒāĻ°ā§āϕ⧇ āϚāĻŋāĻ¨ā§āϤāĻž āύāĻž āĻ•āϰ⧇ āϏāĻŦ⧁āϜ āϰāϏ āϤ⧈āϰāĻŋ āĻ•āϰāϤ⧇ āĻĒāĻžāϰ⧇āύ āĻāϟāĻŋāϕ⧇ āĻāĻ•āϟāĻŋ āĻ…āĻ­ā§āϝāĻžāϏ āĻŦāĻŋāĻŦ⧇āϚāύāĻž āĻ•āϰ⧁āύ
05:05
there's a lot of great ways to  build good habits but I'll tell  
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āĻ­āĻžāϞ āĻ…āĻ­ā§āϝāĻžāϏ āĻ—āĻĄāĻŧ⧇ āϤ⧋āϞāĻžāϰ āĻ…āύ⧇āĻ•āϗ⧁āϞāĻŋ āĻĻ⧁āĻ°ā§āĻĻāĻžāĻ¨ā§āϤ āωāĻĒāĻžāϝāĻŧ āϰāϝāĻŧ⧇āϛ⧇ āϤāĻŦ⧇ āφāĻŽāĻŋ
05:10
you that later first I'll tell  you some examples of good habits  
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āφāĻĒāύāĻžāϕ⧇ āĻŦāϞāĻŦ āϝ⧇ āĻĒāϰ⧇ āĻĒā§āϰāĻĨāĻŽā§‡ āφāĻŽāĻŋ āφāĻĒāύāĻžāϕ⧇ āĻ•āĻŋāϛ⧁ āĻ­āĻžāϞ āĻ…āĻ­ā§āϝāĻžāϏ⧇āϰ āωāĻĻāĻžāĻšāϰāĻŖ āĻŦāϞāĻŦ
05:15
the first one could be plan your meals it will  help you save time and money in the long run
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āĻĒā§āϰāĻĨāĻŽāϟāĻŋ āφāĻĒāύāĻžāϰ āĻ–āĻžāĻŦāĻžāϰ⧇āϰ āĻĒāϰāĻŋāĻ•āĻ˛ā§āĻĒāύāĻž āĻšāϤ⧇ āĻĒāĻžāϰ⧇ āĻāϟāĻŋ āφāĻĒāύāĻžāϕ⧇ āϏāĻŽāϝāĻŧ āĻāĻŦāĻ‚ āĻ…āĻ°ā§āĻĨ āĻŦāĻžāρāϚāĻžāϤ⧇ āϏāĻšāĻžāϝāĻŧāϤāĻž āĻ•āϰāĻŦ⧇ āĻĻā§€āĻ°ā§āϘ āϏāĻŽāϝāĻŧ⧇āϰ āϜāĻ¨ā§āϝ
05:25
block out sometime then sit down and consider  your goals and needs do you want to lose weight  
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āĻŦā§āϞāĻ• āφāωāϟ āĻ•āĻŋāϛ⧁ āϏāĻŽāϝāĻŧ āϤāĻžāϰāĻĒāϰ āĻŦāϏ⧁āύ āĻāĻŦāĻ‚ āφāĻĒāύāĻžāϰ āϞāĻ•ā§āĻˇā§āϝ āĻāĻŦāĻ‚ āĻĒā§āϰāϝāĻŧā§‹āϜāύ āĻŦāĻŋāĻŦ⧇āϚāύāĻž āĻ•āϰ⧁āύ āφāĻĒāύāĻŋ āĻ•āĻŋ āĻ“āϜāύ āĻ•āĻŽāĻžāϤ⧇ āϚāĻžāύ
05:35
cut back on sugar fat or carbs add protein  or vitamins meal prep keeps you in control  
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āϚāĻŋāύāĻŋāϰ āϚāĻ°ā§āĻŦāĻŋ āĻŦāĻž āĻ•āĻžāĻ°ā§āĻŦā§‹āĻšāĻžāχāĻĄā§āϰ⧇āϟ āϝ⧋āĻ— āĻ•āϰ⧇ āĻĒā§āϰ⧋āϟāĻŋāύ āĻŦāĻž āĻ­āĻŋāϟāĻžāĻŽāĻŋāύ āĻ–āĻžāĻŦāĻžāϰ⧇āϰ āĻĒā§āϰāĻ¸ā§āϤ⧁āϤāĻŋ āφāĻĒāύāĻžāϕ⧇ āύāĻŋāϝāĻŧāĻ¨ā§āĻ¤ā§āϰāϪ⧇ āϰāĻžāϖ⧇ āφāĻĒāύāĻŋ
05:45
you know what you're eating and when it'll be  much easier to skip those donuts in the break  
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āϜāĻžāύ⧇āύ āφāĻĒāύāĻŋ āϕ⧀ āĻ–āĻžāĻšā§āϛ⧇āύ āĻāĻŦāĻ‚ āĻ•āĻ–āύ āĻāϟāĻŋ āĻ•āϰāĻŦ⧇āύ āĻ•āĻ°ā§āĻŽāĻ•ā§āώ⧇āĻ¤ā§āϰ⧇ āĻŦāĻŋāϰāϤāĻŋ āĻ•āĻ•ā§āώ⧇ āϏ⧇āχ āĻĄā§‹āύāĻžāϟāϗ⧁āϞāĻŋ āĻŦāĻžāĻĻ āĻĻ⧇āĻ“āϝāĻŧāĻž āĻ…āύ⧇āĻ• āϏāĻšāϜ āĻšāĻŦ⧇
05:52
room at work drink plenty of water it can do  so many good things for you staying hydrated  
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āĻĒā§āϰāϚ⧁āϰ āĻĒāϰāĻŋāĻŽāĻžāϪ⧇ āϜāϞ āĻĒāĻžāύ āĻ•āϰ⧁āύ āĻāϟāĻŋ āφāĻĒāύāĻžāϰ āϜāĻ¨ā§āϝ āĻ…āύ⧇āĻ• āĻ­āĻžāϞ āϜāĻŋāύāĻŋāϏ āĻ•āϰāϤ⧇ āĻĒāĻžāϰ⧇ āĻšāĻžāχāĻĄā§āϰ⧇āĻŸā§‡āĻĄ āĻĨāĻžāĻ•āĻžāϰ
06:01
is at the top of the list but it may also help  you lose weight another reason to go for H2O
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āϤāĻžāϞāĻŋāĻ•āĻžāϰ āĻļā§€āĻ°ā§āώ⧇ āϰāϝāĻŧ⧇āϛ⧇ āϤāĻŦ⧇ āĻāϟāĻŋ āφāĻĒāύāĻžāϕ⧇ H2O
06:14
sugary drinks are linked to obesity and type  2 diabetes if you aren't a fan of plain water  
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āĻļāĻ°ā§āĻ•āϰāĻžāϰ āϜāĻ¨ā§āϝ āϝāĻžāĻ“āϝāĻŧāĻžāϰ āφāϰ⧇āĻ•āϟāĻŋ āĻ•āĻžāϰāĻŖ āĻ“āϜāύ āĻšā§āϰāĻžāϏ āĻ•āϰāϤ⧇ āϏāĻšāĻžāϝāĻŧāϤāĻž āĻ•āϰāϤ⧇ āĻĒāĻžāϰ⧇āĨ¤ āĻĒāĻžāύ⧀āϝāĻŧāϗ⧁āϞāĻŋ āĻ¸ā§āĻĨā§‚āϞāϤāĻž āĻāĻŦāĻ‚ āϟāĻžāχāĻĒ 2 āĻĄāĻžāϝāĻŧāĻžāĻŦ⧇āϟāĻŋāϏ⧇āϰ āϏāĻžāĻĨ⧇ āϝ⧁āĻ•ā§āϤ āϝāĻĻāĻŋ āφāĻĒāύāĻŋ āϏāĻžāϧāĻžāϰāĻŖ āϜāϞ⧇āϰ āĻ…āύ⧁āϰāĻžāĻ—ā§€ āύāĻž āĻšāύ āϤāĻŦ⧇
06:24
add flavor with the slices of orange lemon  lime watermelon or cucumber it's delicious  
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āĻ•āĻŽāϞāĻž āϞ⧇āĻŦ⧁ āϚ⧁āύ āϤāϰāĻŽā§āϜ āĻŦāĻž āĻļāϏāĻžāϰ āϟ⧁āĻ•āϰ⧋ āĻĻāĻŋāϝāĻŧ⧇ āĻ¸ā§āĻŦāĻžāĻĻ āϝ⧋āĻ— āĻ•āϰ⧁āύ āĻāϟāĻŋ āϏ⧁āĻ¸ā§āĻŦāĻžāĻĻ⧁
06:34
what else oh take an exercise  break really important
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āφāϰ āϕ⧀, āĻāĻ•āϟāĻŋ āĻŦā§āϝāĻžāϝāĻŧāĻžāĻŽ āĻŦāĻŋāϰāϤāĻŋ āύ⧇āĻ“āϝāĻŧāĻž āϏāĻ¤ā§āϝāĻŋāχ āϗ⧁āϰ⧁āĻ¤ā§āĻŦāĻĒā§‚āĻ°ā§āĻŖ,
06:43
don't just grab another cup of coffee get  up and move do some deep lunges or stretches
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āϕ⧇āĻŦāϞāĻŽāĻžāĻ¤ā§āϰ āĻ…āĻ¨ā§āϝ āĻ•āĻžāĻĒāϟāĻŋ āĻ—ā§āϰāĻšāĻŖ āĻ•āϰāĻŦ⧇āύ āύāĻž āĻ•āĻĢāĻŋ āωāϠ⧁āύ āĻāĻŦāĻ‚ āĻ•āĻŋāϛ⧁ āĻ—āĻ­ā§€āϰ āĻĢ⧁āϏāĻĢ⧁āϏ āĻŦāĻž āĻĒā§āϰāϏāĻžāϰāĻŋāϤ āĻ•āϰ⧁āύ
06:53
it's great for your body and mind just 30 minutes  
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āĻāϟāĻŋ āφāĻĒāύāĻžāϰ āĻļāϰ⧀āϰ āĻāĻŦāĻ‚ āĻŽāύ⧇āϰ āϜāĻ¨ā§āϝ āĻĻ⧁āĻ°ā§āĻĻāĻžāĻ¨ā§āϤ
06:57
of walking five times a week  may help keep the blues at Bay
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āϏāĻĒā§āϤāĻžāĻšā§‡ āĻĒāĻžāρāϚāĻŦāĻžāϰ āĻŽāĻžāĻ¤ā§āϰ 30 āĻŽāĻŋāύāĻŋāϟ āĻšāĻžāρāϟāĻž āĻŦ⧇-āĻ āĻŦā§āϞ⧁āϜ āϰāĻžāĻ–āϤ⧇ āϏāĻžāĻšāĻžāĻ¯ā§āϝ āĻ•āϰāϤ⧇ āĻĒāĻžāϰ⧇
07:03
and if you can't do those minutes all at  once short boards help too it's up to you  
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āĻāĻŦāĻ‚ āφāĻĒāύāĻŋ āϝāĻĻāĻŋ āϏ⧇āχ āĻŽāĻŋāύāĻŋāϟāϗ⧁āϞāĻŋ āĻāĻ•āĻŦāĻžāϰ⧇ āĻ•āϰāϤ⧇ āύāĻž āĻĒāĻžāϰ⧇āύ āϤāĻŦ⧇ āϛ⧋āϟ āĻŦā§‹āĻ°ā§āĻĄāϗ⧁āϞāĻŋāĻ“ āϏāĻžāĻšāĻžāĻ¯ā§āϝ āĻ•āϰ⧇ āĻāϟāĻŋ āφāĻĒāύāĻžāϰ āωāĻĒāϰ āύāĻŋāĻ°ā§āĻ­āϰ āĻ•āϰ⧇
07:14
also go offline taking your  email and social media a lot sure
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āφāĻĒāύāĻžāϰ āχāĻŽā§‡āϞ āĻāĻŦāĻ‚ āϏ⧋āĻļā§āϝāĻžāϞ āĻŽāĻŋāĻĄāĻŋāϝāĻŧāĻž āύāĻŋāϝāĻŧ⧇ āĻ…āĻĢāϞāĻžāχāύ⧇ āϝāĻžāύ āĻ…āύ⧇āĻ• āύāĻŋāĻļā§āϚāĻŋāϤ āϝ⧇
07:23
your friends and Family's latest updates  are just a click away but tell me something
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āφāĻĒāύāĻžāϰ āĻŦāĻ¨ā§āϧ⧁ āĻāĻŦāĻ‚ āĻĒāϰāĻŋāĻŦāĻžāϰ⧇āϰ āϏāĻžāĻŽā§āĻĒā§āϰāϤāĻŋāĻ• āφāĻĒāĻĄā§‡āϟāϗ⧁āϞāĻŋ āϕ⧇āĻŦāϞāĻŽāĻžāĻ¤ā§āϰ āĻāĻ• āĻ•ā§āϞāĻŋāϕ⧇āϰ āĻĻā§‚āϰāĻ¤ā§āĻŦ⧇ āϰāϝāĻŧ⧇āϛ⧇ āϤāĻŦ⧇ āφāĻŽāĻžāϕ⧇ āĻ•āĻŋāϛ⧁ āĻŦāϞ⧁āύ
07:33
do you really need to see pictures of your call  since latest meal Let it wait until morning
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āφāĻĒāύāĻžāϰ āĻ•āĻŋ āϏāĻ¤ā§āϝāĻŋāχ āϏāĻ°ā§āĻŦāĻļ⧇āώ āĻ–āĻžāĻŦāĻžāϰ⧇āϰ āĻĒāϰ āĻĨ⧇āϕ⧇ āφāĻĒāύāĻžāϰ āĻ•āϞ⧇āϰ āĻ›āĻŦāĻŋ āĻĻ⧇āĻ–āϤ⧇ āĻšāĻŦ⧇ āϏāĻ•āĻžāϞ
07:43
set a time to log off and put the phone  down when you cut back on screen time
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āϏ⧇āϟ āĻšāĻ“āϝāĻŧāĻž āĻĒāĻ°ā§āϝāĻ¨ā§āϤ āĻ…āĻĒ⧇āĻ•ā§āώāĻž āĻ•āϰ⧁āύ āϞāĻ— āĻ…āĻĢ āĻ•āϰāĻžāϰ āĻāĻŦāĻ‚ āĻĢā§‹āύ āύāĻžāĻŽāĻŋāϝāĻŧ⧇ āϰāĻžāĻ–āĻžāϰ āĻāĻ•āϟāĻŋ āϏāĻŽāϝāĻŧ āϝāĻ–āύ āφāĻĒāύāĻŋ āĻ¸ā§āĻ•ā§āϰ⧀āύ āϟāĻžāχāĻŽ āφāĻŦāĻžāϰ āϕ⧇āĻŸā§‡ āĻĻ⧇āύ āϤāĻ–āύ
07:53
it frees you to do other things take a walk read  a book or help your cousin chop badges for their  
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āĻāϟāĻŋ āφāĻĒāύāĻžāϕ⧇ āĻ…āĻ¨ā§āϝāĻžāĻ¨ā§āϝ āϜāĻŋāύāĻŋāϏ āĻ•āϰāϤ⧇ āĻŽā§āĻ•ā§āϤ āĻ•āϰ⧇ āĻāĻ•āϟāĻŋ āĻŦāχ āĻĒāĻĄāĻŧāϤ⧇ āĻŦāĻž āφāĻĒāύāĻžāϰ āϚāĻžāϚāĻžāϤ⧋ āĻ­āĻžāχāϕ⧇ āϤāĻžāĻĻ⧇āϰ
08:00
next great dinner what else oh learn something  new new skills help keep your brain healthy
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āĻĒāϰāĻŦāĻ°ā§āϤ⧀ āĻĻ⧁āĻ°ā§āĻĻāĻžāĻ¨ā§āϤ āϰāĻžāϤ⧇āϰ āĻ–āĻžāĻŦāĻžāϰ⧇āϰ āϜāĻ¨ā§āϝ āĻŦā§āϝāĻžāϜ āĻ•āĻžāϟāϤ⧇ āϏāĻžāĻšāĻžāĻ¯ā§āϝ āĻ•āϰ⧇ āφāϰ āĻ•āĻŋ āĻ•āĻŋāϛ⧁ āĻļāĻŋāϖ⧁āύ āύāϤ⧁āύ āύāϤ⧁āύ āĻĻāĻ•ā§āώāϤāĻž āϏāĻžāĻšāĻžāĻ¯ā§āϝ āφāĻĒāύāĻžāϰ āĻŽāĻ¸ā§āϤāĻŋāĻˇā§āĻ• āϏ⧁āĻ¸ā§āĻĨ āϰāĻžāϖ⧁āύ
08:13
sign up for a dance class or a creative writing  Workshop better yet master a new language
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āĻāĻ•āϟāĻŋ āύāĻžāĻšā§‡āϰ āĻ•ā§āϞāĻžāϏ āĻŦāĻž āĻāĻ•āϟāĻŋ āϏ⧃āϜāύāĻļā§€āϞ āϞ⧇āĻ–āĻžāϰ āĻ“āϝāĻŧāĻžāĻ°ā§āĻ•āĻļāĻĒ⧇āϰ āϜāĻ¨ā§āϝ āϏāĻžāχāύ āφāĻĒ āĻ•āϰ⧁āύ āϤāĻŦ⧇ āĻāĻ•āϟāĻŋ āύāϤ⧁āύ āĻ­āĻžāώāĻž āĻ­āĻžāϞ⧋āĻ­āĻžāĻŦ⧇ āφāϝāĻŧāĻ¤ā§āϤ āĻ•āϰ⧁āύ
08:22
the mental work it takes can  slow the signs of aging and  
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āϝāĻž āĻŽāĻžāύāϏāĻŋāĻ• āĻĒāϰāĻŋāĻļā§āϰāĻŽā§‡āϰ āϜāĻ¨ā§āϝ āϞāĻžāϗ⧇ āϝāĻž āĻŦāĻžāĻ°ā§āϧāĻ•ā§āϝ⧇āϰ āϞāĻ•ā§āώāĻŖāϗ⧁āϞāĻŋāϕ⧇ āϧ⧀āϰ āĻ•āϰ⧇ āĻĻāĻŋāϤ⧇ āĻĒāĻžāϰ⧇ āĻāĻŦāĻ‚
08:27
may even delay the effects of Alzheimer's disease
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āĻāĻŽāύāĻ•āĻŋ āφāϞāĻāĻžāχāĻŽāĻžāϰ āϰ⧋āϗ⧇āϰ āĻĒā§āϰāĻ­āĻžāĻŦāϗ⧁āϞāĻŋāϕ⧇āĻ“ āĻŦāĻŋāϞāĻŽā§āĻŦāĻŋāϤ āĻ•āϰāϤ⧇ āĻĒāĻžāϰ⧇
08:32
don't smoke if you light up quit it's a big move  Tower Better Health your body repairs itself  
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āϝāĻĻāĻŋ āφāĻĒāύāĻŋ āφāϞ⧋ āĻœā§āĻŦāĻžāϞāĻžāύ āϤāĻžāĻšāϞ⧇ āϧ⧂āĻŽāĻĒāĻžāύ āĻ•āϰāĻŦ⧇āύ āύāĻž āĻāϟāĻŋ āĻāĻ•āϟāĻŋ āĻŦāĻĄāĻŧ āĻĒāĻĻāĻ•ā§āώ⧇āĻĒāĨ¤ āϟāĻžāĻ“āϝāĻŧāĻžāϰ āĻŦ⧇āϟāĻžāϰ āĻšā§‡āϞāĻĨ āφāĻĒāύāĻžāϰ āĻļāϰ⧀āϰ
08:41
quickly as soon as 20 minutes after your last  cigarette your heart rate and blood pressure drop  
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āĻĻā§āϰ⧁āϤ āĻŽā§‡āϰāĻžāĻŽāϤ āĻ•āϰ⧇ āϝāϤ āϤāĻžāĻĄāĻŧāĻžāϤāĻžāĻĄāĻŧāĻŋ āφāĻĒāύāĻžāϰ āĻļ⧇āώ āϏāĻŋāĻ—āĻžāϰ⧇āĻŸā§‡āϰ 20 āĻŽāĻŋāύāĻŋāϟ āĻĒāϰ⧇ āφāĻĒāύāĻžāϰ āĻšā§ƒāĻĻāĻ¸ā§āĻĒāĻ¨ā§āĻĻāύ āĻāĻŦāĻ‚ āϰāĻ•ā§āϤāϚāĻžāĻĒ āĻ•āĻŽā§‡ āϝāĻžāϝāĻŧ
08:52
why wait kick the habit today your doctor  will be happy to help you get started
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āϕ⧇āύ āĻ…āĻĒ⧇āĻ•ā§āώāĻž āĻ•āϰāĻžāϰ āĻ…āĻ­ā§āϝāĻžāϏāϟāĻŋ āφāϜāχ āĻŦāĻžāĻĻ āĻĻāĻŋāύ āφāĻĒāύāĻžāϰ āĻĄāĻžāĻ•ā§āϤāĻžāϰ āφāĻĒāύāĻžāϕ⧇ āĻ­āĻžāϞāĻ­āĻžāĻŦ⧇ āϘ⧁āĻŽāĻžāϤ⧇ āϏāĻžāĻšāĻžāĻ¯ā§āϝ āĻ•āϰ⧇ āϖ⧁āĻļāĻŋ āĻšāĻŦ⧇āύ
09:01
asleep well there are almost too many benefits  to list a good night's sleep keeps you in a  
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āϤāĻžāϞāĻŋāĻ•āĻžāϝāĻŧ āĻĒā§āϰāĻžāϝāĻŧ āĻ…āύ⧇āĻ• āϏ⧁āĻŦāĻŋāϧāĻž āϰāϝāĻŧ⧇āϛ⧇ āĻāĻ•āϟāĻŋ āĻ­āĻžāϞ āϰāĻžāϤ⧇āϰ āϘ⧁āĻŽ āφāĻĒāύāĻžāϕ⧇ āĻāĻ•āϟāĻŋ
09:10
better mood sharpens memory and focus and  helps you learn new things in long term
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āĻ­āĻžāϞ āĻŽā§‡āϜāĻžāĻœā§‡ āϰāĻžāϖ⧇ āĻ¸ā§āĻŽā§ƒāϤāĻŋāĻļāĻ•ā§āϤāĻŋ āĻāĻŦāĻ‚ āĻĢā§‹āĻ•āĻžāϏāϕ⧇ āϤ⧀āĻ•ā§āĻˇā§āĻŖ āĻ•āϰ⧇ āĻāĻŦāĻ‚ āφāĻĒāύāĻžāϕ⧇ āĻĻā§€āĻ°ā§āϘāĻŽā§‡āϝāĻŧāĻžāĻĻ⧇ āύāϤ⧁āύ āϜāĻŋāύāĻŋāϏ āĻļāĻŋāĻ–āϤ⧇ āϏāĻžāĻšāĻžāĻ¯ā§āϝ āĻ•āϰ⧇
09:21
it lowers your risk of heart disease and helps you  keep trim aim to get seven to nine hours a night  
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āĻāϟāĻŋ āφāĻĒāύāĻžāϰ āĻšā§ƒāĻĻāϰ⧋āϗ⧇āϰ āĻā§āρāĻ•āĻŋ āĻ•āĻŽāĻžāϝāĻŧ āĻāĻŦāĻ‚ āφāĻĒāύāĻžāϕ⧇
09:31
for the best rest do it on a schedule turning in  and waking up at about the same times every day
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āϏāĻ°ā§āĻŦā§‹āĻ¤ā§āϤāĻŽ āĻŦāĻŋāĻļā§āϰāĻžāĻŽā§‡āϰ āϜāĻ¨ā§āϝ āϰāĻžāϤ⧇ āϏāĻžāϤ āĻĨ⧇āϕ⧇ āύāϝāĻŧ āϘāĻ¨ā§āϟāĻž āϏāĻŽāϝāĻŧ āĻ•āĻžāϟāĻžāϤ⧇ āϏāĻžāĻšāĻžāĻ¯ā§āϝ āĻ•āϰ⧇ āĻĒā§āϰāϤāĻŋāĻĻāĻŋāύ āĻĒā§āϰāĻžāϝāĻŧ āĻāĻ•āχ āϏāĻŽāϝāĻŧ⧇ āϘ⧁āĻŽ āĻĨ⧇āϕ⧇ āĻ“āĻ āĻžāϰ āϏāĻŽāϝāĻŧāϏ⧂āĻšā§€āϤ⧇
09:41
train your muscles strength training  helps your body trade fat or muscle mass  
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āφāĻĒāύāĻžāϰ āĻĒ⧇āĻļā§€āϗ⧁āϞāĻŋāϰ āĻļāĻ•ā§āϤāĻŋ āĻĒā§āϰāĻļāĻŋāĻ•ā§āώāĻŖ āφāĻĒāύāĻžāϰ āĻļāϰ⧀āϰ⧇āϰ āϚāĻ°ā§āĻŦāĻŋ āĻŦāĻž āĻĒ⧇āĻļā§€āϰ āĻ­āϰāϕ⧇ āĻŦāĻžāĻŖāĻŋāĻœā§āϝ āĻ•āϰāϤ⧇ āϏāĻžāĻšāĻžāĻ¯ā§āϝ āĻ•āϰ⧇
09:51
but these workouts can also help you slim down  strengthen your heart and build up your bones  
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āϤāĻŦ⧇ āĻāχ āĻ“āϝāĻŧāĻžāĻ°ā§āĻ•āφāωāϟāϗ⧁āϞāĻŋ āφāĻĒāύāĻžāϕ⧇ āφāĻĒāύāĻžāϰ āĻšā§ƒāĻĻāϝāĻŧāϕ⧇ āĻļāĻ•ā§āϤāĻŋāĻļāĻžāϞ⧀ āĻ•āϰāϤ⧇ āĻāĻŦāĻ‚ āĻšāĻžāĻĄāĻŧ āĻ—āĻ āύ⧇ āϏāĻžāĻšāĻžāĻ¯ā§āϝ āĻ•āϰāϤ⧇ āĻĒāĻžāϰ⧇
10:01
do a strength training exercise like push-ups  lunges and weight lifting at least twice a week  
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āĻāĻ•āϟāĻŋ āĻļāĻ•ā§āϤāĻŋ āĻĒā§āϰāĻļāĻŋāĻ•ā§āώāĻŖ āĻŦā§āϝāĻžāϝāĻŧāĻžāĻŽ āĻ•āϰ⧇ āϝ⧇āĻŽāύ āĻĒ⧁āĻļ-āφāĻĒ āĻĢ⧁āϏāĻĢ⧁āϏ āĻāĻŦāĻ‚ āĻ“āϜāύ āωāĻ¤ā§āϤ⧋āϞāύ āϏāĻĒā§āϤāĻžāĻšā§‡ āĻ…āĻ¨ā§āϤāϤ āĻĻ⧁āĻŦāĻžāϰ
10:11
head outwards a few minutes in the sunshine  raises vitamin D levels and that's good for  
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āĻŽāĻžāĻĨāĻžāϰ āĻŦāĻžāχāϰ⧇āϰ āĻĻāĻŋāϕ⧇ āĻ•āϝāĻŧ⧇āĻ• āĻŽāĻŋāύāĻŋāϟ āϏ⧂āĻ°ā§āϝ⧇āϰ āφāϞ⧋āϤ⧇ āĻ­āĻŋāϟāĻžāĻŽāĻŋāύ āĻĄāĻŋ āĻāϰ āĻŽāĻžāĻ¤ā§āϰāĻž āĻŦāĻžāĻĄāĻŧāĻžāϝāĻŧ āĻāĻŦāĻ‚ āĻāϟāĻŋ
10:19
your bones your health plus being outside  means you're more likely to move your body  
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āφāĻĒāύāĻžāϰ āĻšāĻžāĻĄāĻŧ⧇āϰ āϜāĻ¨ā§āϝ āĻ­āĻžāϞ āφāĻĒāύāĻžāϰ āĻ¸ā§āĻŦāĻžāĻ¸ā§āĻĨā§āϝ āĻāĻŦāĻ‚ āĻŦāĻžāχāϰ⧇ āĻĨāĻžāĻ•āĻžāϰ āĻŽāĻžāύ⧇
10:25
instead of parking it in front of the  TB computer but the most important for  
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āĻĒāĻžāĻ°ā§āĻ• āĻ•āϰāĻžāϰ āĻĒāϰāĻŋāĻŦāĻ°ā§āϤ⧇ āφāĻĒāύāĻžāϰ āĻļāϰ⧀āϰāϕ⧇ āύāĻžāĻĄāĻŧāĻžāϚāĻžāĻĄāĻŧāĻž āĻ•āϰāĻžāϰ āϏāĻŽā§āĻ­āĻžāĻŦāύāĻž āĻŦ⧇āĻļāĻŋāĨ¤ āϟāĻŋāĻŦāĻŋ āĻ•āĻŽā§āĻĒāĻŋāωāϟāĻžāϰ⧇āϰ āϏāĻžāĻŽāύ⧇ āĻ•āĻŋāĻ¨ā§āϤ⧁
10:32
me be mindful it can mean meditating  or simply stopping to smell the roses  
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āφāĻŽāĻžāϰ āϜāĻ¨ā§āϝ āϏāĻŦāĻšā§‡āϝāĻŧ⧇ āϗ⧁āϰ⧁āĻ¤ā§āĻŦāĻĒā§‚āĻ°ā§āĻŖ āĻŽāύ⧇ āϰāĻžāĻ–āĻž āĻāϰ āĻ…āĻ°ā§āĻĨ āĻšāϤ⧇ āĻĒāĻžāϰ⧇ āĻ§ā§āϝāĻžāύ āĻ•āϰāĻž āĻŦāĻž āϕ⧇āĻŦāϞ āĻ—ā§‹āϞāĻžāĻĒ⧇āϰ āĻ—āĻ¨ā§āϧ āĻĒāĻžāĻ“āϝāĻŧāĻž āĻŦāĻ¨ā§āϧ āĻ•āϰāĻž,
10:40
however you do it studies show mindfulness slashes  stress relieves pain and improves your mood  
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āϤāĻŦ⧇ āφāĻĒāύāĻŋ āĻāϟāĻŋ āĻ…āĻ§ā§āϝāϝāĻŧāύ āĻ•āϰ⧇āύ āϤāĻž āĻĻ⧇āĻ–āĻžāϝāĻŧ āĻŽāύāύāĻļā§€āϞāϤāĻž āĻ¸ā§āĻŸā§āϰ⧇āϏ āĻ•āĻŽāĻžāϝāĻŧ āĻŦā§āϝāĻĨāĻž āωāĻĒāĻļāĻŽ āĻ•āϰ⧇ āĻāĻŦāĻ‚ āφāĻĒāύāĻžāϰ āĻŽā§‡āϜāĻžāϜ āωāĻ¨ā§āύāϤ āĻ•āϰ⧇
10:50
and scientists are beginning to understand how one  study found that eight weeks of regular meditation  
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āĻāĻŦāĻ‚ āĻŦāĻŋāĻœā§āĻžāĻžāύ⧀āϰāĻž āĻŦ⧁āĻāϤ⧇ āĻļ⧁āϰ⧁ āĻ•āϰ⧇āϛ⧇āύ āϝ⧇ āϕ⧀āĻ­āĻžāĻŦ⧇ āĻāĻ•āϟāĻŋ āĻ—āĻŦ⧇āώāĻŖāĻžāϝāĻŧ āĻĒāĻžāĻ“āϝāĻŧāĻž āϗ⧇āϛ⧇ āϝ⧇ āφāϟ āϏāĻĒā§āϤāĻžāĻšā§‡āϰ āύāĻŋāϝāĻŧāĻŽāĻŋāϤ āĻ§ā§āϝāĻžāύ
10:59
can change parts of your brain related to  emotions learning and memory it's amazing
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āφāĻĒāύāĻžāϰ āĻŽāĻ¸ā§āϤāĻŋāĻˇā§āϕ⧇āϰ āφāĻŦ⧇āĻ— āĻļāĻŋāĻ•ā§āώāĻž āĻāĻŦāĻ‚ āĻ¸ā§āĻŽā§ƒāϤāĻŋāϰ āϏāĻžāĻĨ⧇ āϏāĻŽā§āĻĒāĻ°ā§āĻ•āĻŋāϤ āĻ…āĻ‚āĻļāϗ⧁āϞāĻŋāϕ⧇ āĻĒāϰāĻŋāĻŦāĻ°ā§āϤāύ āĻ•āϰāϤ⧇ āĻĒāĻžāϰ⧇ āĻāϟāĻŋ āφāĻļā§āϚāĻ°ā§āϝāϜāύāĻ•
11:09
even washing dishes can be good for your  brain as long as you do it mindfully
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āĻāĻŽāύāĻ•āĻŋ āĻĨāĻžāϞāĻž-āĻŦāĻžāϏāύ āϧ⧋āϝāĻŧāĻžāĻ“ āφāĻĒāύāĻžāϰ āĻŽāĻ¸ā§āϤāĻŋāĻˇā§āϕ⧇āϰ āϜāĻ¨ā§āϝ āĻ­āĻžāϞ āĻšāϤ⧇ āĻĒāĻžāϰ⧇ āϝāϤāĻ•ā§āώāĻŖ āύāĻž āφāĻĒāύāĻŋ āĻāϟāĻŋ āĻŽāύ⧇āϰ āϏāĻžāĻĨ⧇ āĻ•āϰ⧇āύ
11:19
oh my God it's too late we  need to go back to work now
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āĻ“āĻš āφāĻŽāĻžāϰ āψāĻļā§āĻŦāϰ āĻ…āύ⧇āĻ• āĻĻ⧇āϰāĻŋ āĻšāϝāĻŧ⧇ āϗ⧇āϛ⧇ āφāĻŽāĻžāĻĻ⧇āϰ āĻāĻ–āύ āĻ•āĻžāĻœā§‡ āĻĢāĻŋāϰ⧇ āϝ⧇āϤ⧇ āĻšāĻŦ⧇
11:29
what you just said it was  really really interesting  
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āφāĻĒāύāĻŋ āĻāχāĻŽāĻžāĻ¤ā§āϰ āϝāĻž āĻŦāϞ⧇āϛ⧇āύ āϤāĻž āϏāĻ¤ā§āϝāĻŋāχ āφāĻ•āĻ°ā§āώāĻŖā§€āϝāĻŧ āĻ›āĻŋāϞ
11:34
but I want to know how to build those habits  and I can tell you how but maybe in the next  
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āĻ•āĻŋāĻ¨ā§āϤ⧁ āφāĻŽāĻŋ āϜāĻžāύāϤ⧇ āϚāĻžāχ āĻ•āĻŋāĻ­āĻžāĻŦ⧇ āϏ⧇āχ āĻ…āĻ­ā§āϝāĻžāϏ āĻ—āĻĄāĻŧ⧇ āϤ⧁āϞāĻŦ āĻāĻŦāĻ‚ āφāĻŽāĻŋ āφāĻĒāύāĻžāϕ⧇ āĻŦāϞāϤ⧇ āĻĒāĻžāϰāĻŋ āĻ•āĻŋāĻ­āĻžāĻŦ⧇ āĻ•āĻŋāĻ¨ā§āϤ⧁ āĻĒāϰāĻŦāĻ°ā§āϤ⧀ āĻ­āĻŋāĻĄāĻŋāĻ“āϤ⧇
11:42
video only if our subscribers want to know  how to build good habits I hope you liked  
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āĻļ⧁āϧ⧁āĻŽāĻžāĻ¤ā§āϰ āϝāĻĻāĻŋ āφāĻŽāĻžāĻĻ⧇āϰ āĻ—ā§āϰāĻžāĻšāĻ•āϰāĻž āϜāĻžāύāϤ⧇ āϚāĻžāύ āĻ•āĻŋāĻ­āĻžāĻŦ⧇ āĻ­āĻžāϞ⧋ āĻ…āĻ­ā§āϝāĻžāϏ āĻ—āĻĄāĻŧ⧇ āϤ⧁āϞāϤ⧇ āĻšāϝāĻŧ āφāĻŽāĻŋ āφāĻļāĻž āĻ•āϰāĻŋ āφāĻĒāύāĻŋ
11:49
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āĻāχ āĻ•āĻĨā§‹āĻĒāĻ•āĻĨāύāϟāĻŋ āĻĒāĻ›āĻ¨ā§āĻĻ āĻ•āϰ⧇āϛ⧇āύ āφāĻĒāύāĻŋ āφāĻĒāύāĻžāϰ āχāĻ‚āϰ⧇āϜāĻŋ āφāϰāĻ“ āĻ•āĻŋāϛ⧁āϟāĻž āωāĻ¨ā§āύāϤ āĻ•āϰāϤ⧇ āĻĒāĻžāϰ⧇āύ āĻ…āύ⧁āĻ—ā§āϰāĻš āĻ•āϰ⧇ āĻšā§āϝāĻžāύ⧇āϞāϟāĻŋ āϏāĻžāĻŦāĻ¸ā§āĻ•ā§āϰāĻžāχāĻŦ āĻ•āϰ⧁āύ
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āĻāĻŦāĻ‚ āĻāχ āĻ­āĻŋāĻĄāĻŋāĻ“āϟāĻŋ āĻāĻ•āϜāύ āĻŦāĻ¨ā§āϧ⧁āϰ āϏāĻžāĻĨ⧇ āĻļ⧇āϝāĻŧāĻžāϰ āĻ•āϰ⧁āύ āĻāĻŦāĻ‚ āφāĻĒāύāĻŋ āϝāĻĻāĻŋ āĻāχ āĻšā§āϝāĻžāύ⧇āϞāϟāĻŋāϕ⧇ āϏāĻŽāĻ°ā§āĻĨāύ āĻ•āϰāϤ⧇ āϚāĻžāύ āϤāĻŦ⧇ āφāĻĒāύāĻŋ
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āφāĻŽāĻžāĻĻ⧇āϰ āϏāĻžāĻĨ⧇ āϝ⧋āĻ— āĻĻāĻŋāϤ⧇ āĻĒāĻžāϰ⧇āύ āĻŦāĻž āϏ⧁āĻĒāĻžāϰ āϧāĻ¨ā§āϝāĻŦāĻžāĻĻ āĻŦā§‹āϤāĻžāĻŽā§‡ āĻ•ā§āϞāĻŋāĻ• āĻ•āϰāϤ⧇ āĻĒāĻžāϰ⧇āύ āφāĻĒāύāĻžāϰ āϏāĻŽāĻ°ā§āĻĨāύ⧇āϰ āϜāĻ¨ā§āϝ āφāĻĒāύāĻžāϕ⧇ āĻ…āύ⧇āĻ• āϧāĻ¨ā§āϝāĻŦāĻžāĻĻ āϝāĻ¤ā§āύ āύāĻŋāύ
āĻāχ āĻ“āϝāĻŧ⧇āĻŦāϏāĻžāχāϟ āϏāĻŽā§āĻĒāĻ°ā§āϕ⧇

āĻāχ āϏāĻžāχāϟāϟāĻŋ āφāĻĒāύāĻžāϕ⧇ YouTube āĻ­āĻŋāĻĄāĻŋāĻ“āϗ⧁āϞāĻŋāϰ āϏāĻžāĻĨ⧇ āĻĒāϰāĻŋāϚāϝāĻŧ āĻ•āϰāĻŋāϝāĻŧ⧇ āĻĻ⧇āĻŦ⧇ āϝāĻž āχāĻ‚āϰ⧇āϜāĻŋ āĻļ⧇āĻ–āĻžāϰ āϜāĻ¨ā§āϝ āĻĻāϰāĻ•āĻžāϰ⧀āĨ¤ āφāĻĒāύāĻŋ āϏāĻžāϰāĻž āĻŦāĻŋāĻļā§āĻŦ⧇āϰ āĻļā§€āĻ°ā§āώāĻ¸ā§āĻĨāĻžāύ⧀āϝāĻŧ āĻļāĻŋāĻ•ā§āώāĻ•āĻĻ⧇āϰ āĻĻā§āĻŦāĻžāϰāĻž āĻļ⧇āĻ–āĻžāύ⧋ āχāĻ‚āϰ⧇āϜāĻŋ āĻĒāĻžāĻ  āĻĻ⧇āĻ–āϤ⧇ āĻĒāĻžāĻŦ⧇āύāĨ¤ āϏ⧇āĻ–āĻžāύ āĻĨ⧇āϕ⧇ āĻ­āĻŋāĻĄāĻŋāĻ“ āϚāĻžāϞāĻžāϤ⧇ āĻĒā§āϰāϤāĻŋāϟāĻŋ āĻ­āĻŋāĻĄāĻŋāĻ“ āĻĒ⧃āĻˇā§āĻ āĻžāϝāĻŧ āĻĒā§āϰāĻĻāĻ°ā§āĻļāĻŋāϤ āχāĻ‚āϰ⧇āϜāĻŋ āϏāĻžāĻŦāϟāĻžāχāĻŸā§‡āϞāϗ⧁āϞāĻŋāϤ⧇ āĻĄāĻžāĻŦāϞ-āĻ•ā§āϞāĻŋāĻ• āĻ•āϰ⧁āύāĨ¤ āϏāĻžāĻŦāϟāĻžāχāĻŸā§‡āϞāϗ⧁āϞāĻŋ āĻ­āĻŋāĻĄāĻŋāĻ“ āĻĒā§āϞ⧇āĻŦā§āϝāĻžāϕ⧇āϰ āϏāĻžāĻĨ⧇ āϏāĻŋāĻ™ā§āϕ⧇ āĻ¸ā§āĻ•ā§āϰ⧋āϞ āĻ•āϰ⧇⧎ āφāĻĒāύāĻžāϰ āϕ⧋āύ āĻŽāĻ¨ā§āϤāĻŦā§āϝ āĻŦāĻž āĻ…āύ⧁āϰ⧋āϧ āĻĨāĻžāĻ•āϞ⧇, āĻāχ āϝ⧋āĻ—āĻžāϝ⧋āĻ— āĻĢāĻ°ā§āĻŽ āĻŦā§āϝāĻŦāĻšāĻžāϰ āĻ•āϰ⧇ āφāĻŽāĻžāĻĻ⧇āϰ āϏāĻžāĻĨ⧇ āϝ⧋āĻ—āĻžāϝ⧋āĻ— āĻ•āϰ⧁āύ.

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