2 Hour C1 Level Advanced English Listening Practice || Advanced English Listening Podcast – YouTube Dictation Transcript & Vocabulary

1.[Music] okay so today we're going outside ooh outside yeah well in spirit anyway okay i'm with you we're going to be exploring spending time in nature you know something that I think we all just know is good for us oh sure yeah but get this our starting point is actually this how-to guide a how-to guide yeah for English learners interesting so you know you might be thinking English language guide really for a deep dive right like where are we going with this but here's the thing this guide is so simple that it actually reveals these like really fundamental reasons why getting outside is so beneficial like scripping away all the complexity huh exactly it just cuts right to the chase i like it okay so we're not giving an English lesson today but we're using this guide as like a springboard to really dive into the core advantages of outdoor activities okay so we're talking about like how it affects us physically mentally yeah and even our social connections i'm intrigued let's do it so you know our listener you might be listening to this because you need that extra push to get outside that's me sometimes or maybe you already love being outside and you want to be able to explain like why it's so good yeah articulate those benefits right right or maybe you're just curious about like the science behind that feeling you get like why do I feel so good after I've been in the fresh air exactly so let's jump in and see what this guide has to say all right let's unpack it so right off the bat this English learner guide it starts with building vocabulary which makes sense right you got to have the words to talk about it for sure and it's important for everyone not just for people learning English i mean having the right words helps you understand your experiences totally and then you can actually communicate them you know to other people yeah so this guide breaks down the vocabulary into these nice neat categories and the first one is types of activities all right so what kind of activities are we talking about well it lists hiking hiking camping jogging cycling gardening swimming and picnicking okay so pretty good range there a good mix right and even just hearing those words I feel like you can almost like sense the different vibes totally yeah like hiking i'm thinking about like you know the physical challenge right or camping unplugging from technology yeah love that and what's interesting is how each of those activities like taps into different aspects of like our well-being so it's not just like a generic being outside is good it's more nuanced than that right like jogging for instance that's all about cardio definitely getting your heart rate up but then cycling that has that element of exploration you know yeah you're seeing new places and then even something like gardening which seems pretty low-key yeah much more chill right but it gives you that chance to like unwind and connect with nature in a really hands-on way i like the hands-on yeah then the guide moves on to benefits and it highlights all the physical health gains you know things like increased strength better fitness levels and that burst of energy you get i definitely feel that but then there's the mental health side too which let's be honest is just as important these days huge yeah yeah that sense of peace you know just calmness happiness that we often find when we're outside and then there's stress relief oh my gosh yes huge one less anxiety yeah just feeling more grounded and we can't forget the social benefits right because it's not just about you being out there by yourself exactly it's about building friendships teamwork strengthening those bonds like a team hike yes exactly and then finally that feeling of being rejuvenated you know like you've recharged more lively refreshed like you can take on the world exactly and it's interesting when you think about the bigger picture all of those categories they're kind of woven together how so well the specific activity that you choose it's going to directly impact you know the benefits you experience and even how you feel afterwards so it's all connected exactly okay so the guide also gives us this list of nature words nature words yeah you know forest mountain lake beach sunlight fresh air okay so like the setting for the activities right and having those words helps us describe you know those places so we can share our experiences more vividly exactly and then of course it lists emotions and feelings yeah so push it so how are we feeling when we're out there well relaxed excited refreshed happy you know the usual suspects those good vibes yeah but what I found really insightful is how the guide includes this practice tip a practice tip okay yeah right at the beginning and it suggests that you pair an activity with a benefit and a feeling interesting okay so give me an example like hiking improves my cardiovascular health it makes me feel invigorated okay i like that it's simple but it connects everything together exactly and it's a great way for you our listener to like start being more mindful of your own outdoor experiences totally like okay when I do this how do I actually feel right so we've got this foundation of vocabulary now what's next so the next step is mastering key sentence structures yeah talk about those benefits exactly and you know this is part of the English learning guide but honestly having clear sentence structures is important for everyone oh for sure it helps you communicate better no matter what language you're speaking right so how does this guide break it down well it starts with those basic subject verb object sentences like the building blocks yeah like I enjoy swimming okay simple and straightforward right then it builds on that by connecting an activity to its benefit so like swimming is good exercise exactly and then it adds in the why you know the reason okay so that would be I swim because it's refreshing exact simple but powerful and then it shows you how to combine those elements right so like a more complex sentence right like I love cycling because it keeps me fit or gardening helps me feel grounded okay yeah I can see how those are more descriptive and what's important to understand is that those basic structures those are just the starting point okay so where do we go from there well once you're comfortable with them you can start adding details and make your descriptions you know more interesting got it so let's add some layers right and that's exactly what the guide shows us next how to enrich our language with adjectives and adverbs oh yeah those descriptive words so instead of just saying air makes me feel good which is kind of bland right we can say fresh air makes me feel good okay much better or instead of I feel better after a run we can say I usually feel much better after a brisk run yeah brisk run that paints a picture and then combining them you can get these really evocative descriptions like the majestic mountains made our hike unforgettable i love that one or I happily swam in the crystal clearar lake okay I can picture it and the guide also emphasizes using connecting words like because since or as to really state the reasons oh that's interesting so it's not just stating the fact but explaining the why right like I go camping because it helps me disconnect from technology oh yeah that's a big one for me or since walking is easy on my joints I do it every day makes sense or as nature is inherently calming I feel more relaxed outdoors so it's like a cause and effect relationship exactly and this is so important because it gives you the tools to explain why these activities are valuable to you personally it's more than just saying I like to be outside right you're explaining the specific reasons you know the outcomes yeah like why it matters to you exactly okay so we've got the vocabulary the sentence structures now let's get into the specific benefits all right let's break it down by category so first up physical health okay that's a big one the guide gives us these helpful phrases like "It boosts my stamina it helps me maintain a healthy weight it strengthens my core muscles." Okay all good stuff and then it gives us concrete examples like "When I go for a long hike I build cardiovascular endurance and burn a significant number of calories." So it's not just vague it's specific right and another example is cycling regularly not only improves my leg strength but also contributes to a healthier heart okay so we're connecting the activity to the actual physical results exactly and if we think about you our listener Yeah you know what are your health and fitness goals right like what are you trying to achieve because these examples show how getting outside can be you know a fun and effective way to exercise it's not all about the gym right it could be exploring trails cycling you know being out in the fresh air and sunshine i much prefer that to being stuck inside okay so next up mental health which is you know crucial in our busy lives absolutely we all need a little bit of peace the guide suggests phrases like "It helps me declutter my mind it alleviates my anxiety it fosters a sense of tranquility." I love that last one tranquility right and the examples they really bring it to life like after spending time walking in the woods I feel a significant reduction in my stress levels i can relate to that or gardening provides me with a sense of focus and accomplishment which is incredibly calming yeah there's something so grounding about being in the garden right and I think a lot of us have felt that you know that mental clarity after being in nature absolutely and it shows you know that deep connection between our mental well-being and the natural world right being outdoors it's not just a leisure activity it's a way to manage stress you know improve your mood yeah like a tool for mental health and there's actually science behind this studies show that being in nature lowers your cortisol levels which is your stress hormone oh wow i didn't know that so it's not just like a feeling it's a real thing oh okay fascinating next up the social benefits all right so being outside with others the guide gives us phrases like "It's a fantastic way to connect with others i've met some wonderful people through outdoor clubs it deepens the bonds I have with my friends." Okay all about connection and the examples are really great like going camping with a group of friends creates lasting memories and strengthens our relationship oh yeah camping trips are the best for bonding or playing team sports outdoors like soccer helps me build camaraderie and connect with others who share my interests right so finding your people exactly and it highlights how outdoor activities can kind of create this social fabric because you're sharing these experiences yeah whether it's that mutual support you get during a tough hike or just the simple joy of sharing a picnic right it's about their shared moments and finally the guide touches on environmental benefits which are becoming more and more important to a lot of us for sure yeah we need to take care of our planet so it gives us phrases like "It fosters a greater appreciation for the natural world choosing active transport options reduces my environmental impact being outdoors makes me more aware of conservation efforts." Okay so connecting our actions to the environment and then the examples are things like cycling to work instead of driving helps lower carbon emissions yeah making sustainable choices or hiking through diverse ecosystems highlights the importance of protecting these natural habitats so it's like you're seeing firsthand why we need to protect these places and this is such a key point because you know being in nature it can really cultivate a deeper understanding and respect for the environment and that can translate to more sustainable behaviors you know in other areas of your life exactly it's like this positive feedback loop you benefit from nature and then that motivates you to protect it i love that idea okay so we've got the vocabulary the sentence structures we've explored the benefits now the guide gets into adding some personality to our language ooh personality tell me more so we're talking about using idioms and phrasal verbs okay so that's where things get a little less formal a little more fun right and these idioms and phrasal verbs they really capture meaning in a concise way you know yeah they're like these little bundles of meaning exactly so the guide gives us some great examples for idioms we have blow off steam blow off steam which means to release pentup energy or stress like after a demanding day at work I often go for a jog to blow off steam i definitely do that then there's in the fresh air in the fresh air which simply means outdoors like I always feel more invigorated when I spend time in the fresh air simple but effective and then we have recharge your batteries recharge your batteries meaning to restore your energy like a weekend camping trip in the mountains really helps me recharge my batteries that's a good one so these idioms they just add a layer of you know informal expression and it makes you sound more like a native speaker totally and the phrasal verbs are just as valuable right let's hear them so we have workout meaning to exercise like I try to work out by cycling several times a week okay work up then wind down meaning to relax like gardening in the evening helps me wind down before bed wind down yeah and catch up meaning to spend time and converse with someone like we often catch up with friends over a picnic in the park okay catch up and these phrasal verbs they're so common in everyday English yeah you hear them all the time so incorporating them into your vocabulary can really enhance your fluency it's like adding those finishing touches right it's like adding spices to your cooking it makes it more flavorful i like that analogy okay so we've talked about the language now the guide actually gets into the practical side of conversations you know oh so how to actually talk about these things exactly how to navigate conversations about outdoor activities with confidence because it's not just about knowing the words it's about knowing how to use them right like having those conversational skills and the guide breaks it down into how to start maintain and even end those conversations okay so a complete guide to outdoor conversations so for starting a conversation it suggests asking those open-ended questions like "Do you enjoy spending time outdoors?" Okay pretty easy or sharing your own opinion like I find hiking to be incredibly rewarding yeah putting it out or inviting others to share you know what are some of your favorite outdoor activities so just simple ways to get people talking exactly and for keeping the conversation going the guide recommends active listening you know adding your own details and asking follow-up questions so you're engaged you're not just passively listening right like agreeing you know i totally agree being close to nature is so calming okay showing that you're on the same page or adding a detail yes and I find it's also a great way to discover local wildlife okay adding to the conversation and then asking a follow-up have you explored any new trails recently so you're showing genuine interest exactly and you're keeping the conversation going that's like a tennis match you're hitting the ball back and forth i like that and let's not forget about ending a conversation gracefully right because you don't want it to just trail off exactly so the guide suggests summarizing the main points like "So it sounds like we both find a lot of value in spending time outdoors." Okay bringing it all together or suggesting a future interaction maybe we could plan a hike together sometime okay I like that one and then using polite closing remarks like "Uh it's been great chatting about this." So ending on a positive note and these are all just practical strategies for ending a conversation you know in a way that feels good and it shows that you were actually listening now the guide also talks about something really important which is adapting your language to different situations oh right because how you talk to your friends is different from how you talk in a more formal setting exactly the level of formality really influences your word choice your sentence structure even your tone so like code switching right so in a casual conversation with friends the guide points out you might use more informal language even some slang like "I love hitting the trails it's so chill and good for my head yeah that's definitely how I talk to my friends or getting some outdoor time is just the best for unwinding keep it casual but then in a more formal setting like a presentation you would use clearer more precise language no slang okay so more professional like engaging in outdoor recreational activities offer significant benefits for both physical and mental health okay a little bit more wordy or these activities contribute effectively to our overall well-being yeah and the tone is more serious right and then when it comes to writing like an essay the guide suggests using connecting words and phrases to make it flow right like firstly furthermore moreover for instance and you'd provide more detailed explanations and evidence so it's more structured like for instance studies have indicated that exposure to natural light can positively influence our circadian rhythms okay very academic and understanding these different registers of language is so important for effective communication it's about knowing your audience exactly and tailoring your language to fit the situation so we're chameleons okay so the guide also talks about some common challenges that anyone might face not just English learners oh like what kind of challenges well one common one is forgetting a word oh yeah that happens to me all the time and the guy suggests using more general terms as a fallback you know like that activity you know the one where you walk in the forest okay so describing it right or it's when you go for long walks in nature for enjoyment so you're getting the meaning across even if you don't know the exact word exactly another potential hurdle is pronunciation oh yeah some of those words can be tricky the guide specifically mentions hiking and relaxed as words that some people might find difficult hiking and relaxed okay and it recommends listening to native speakers you know to get the pronunciation right that's a good tip and finally there's the issue of confidence which is huge I think and the guide encourages you to start small you know maybe just talking to yourself about your experiences okay so like practicing in a safe space exactly and remembering that making mistakes is part of the process everyone makes mistakes right even native speakers mess up sometimes true the key is to just keep practicing and not let fear hold you back yeah don't be afraid to speak up now the guide also gets into some interesting cultural nuances you know pointing out that different English-speaking cultures might have different ways of valuing or talking about outdoor activity fascinating it notes that in some cultures there might be this huge emphasis on the physical challenge you know like we conquered that mountain okay so very achievementoriented but then in other cultures it might be more about the peaceful restorative aspects like a gentle stroll in the countryside can be quite therapeutic okay so more low-key and being aware of those potential differences can really help you connect with people from different backgrounds it's all about understanding and respect and the guide wisely cautions against making generalizations you know just because you love something doesn't mean everyone else does right like not everyone is a hiker so instead of assuming like everyone loves going to the beach which isn't true right it's better to ask open questions like do you enjoy spending time by the sea so you're being more inclusive exactly and you're respecting individual preferences good advice and these cultural insights they really show how language and culture are intertwined yeah you can't separate them and understanding those nuances can really make your communication more effective and sensitive you know especially across cultural boundaries like a cultural bridge so to wrap up our deep dive today time to come back inside we started with this simple English language guide right which seemed a little unexpected but it actually gave us this really comprehensive look at the many benefits of being outdoors for our bodies our minds our social lives exactly and as the guide highlights you know having the vocabulary and the confidence to talk about those benefits it makes your own experiences richer yeah you can really appreciate it more and it allows you to connect with other people who share that passion it's like finding your tribe so for you our listener we'll leave you with this thought how can you weave even small moments of outdoor time into your routine yeah like little bits throughout the day and what positive effects could that have on your life makes you think and maybe inspired by our conversation today you might reach out to someone and just start a conversation about your favorite way to experience nature i love that idea spreading the outdoor love thanks for joining us on this deep dive it's been a pleasure okay so you know you guys have sent in some really interesting stuff lately like a ton of material um really focused on like the whole science of confidence thing and we want to like try to like get to the bottom of this you know really extract the the core insights from all that stuff and absolutely you know really give you guys the most useful takeaways the things you can really use psychical stuff right to kind of you know amp up your own self-belief right we're going way beyond just like think positive you know right this article really digs into like the actual h these psychological and neurological mechanisms that actually like create confidence it's really about understanding how this stuff works like the nuts and bolts of you know believing in yourself so like right off the bat the article gives us a really solid you know foundation you know forget the image of like you know some like puffed up braggy Yeah yeah person totally totally not what we're talking true confidence is like they define it is this realistic trust in your own abilities absolutely your resilience and your you know inherent worth yeah and they make this really interesting distinction okay between self-confidence which is that like overall you know sense of like yeah I'm good i'm cool i got this i got this and then self-efficacy which is more about your confidence in specific tasks oh that's a good distinction because you might feel confident overall totally but then when it comes to like public speaking or whatever certain things specific area Yeah you're like "Oh nope not that one right right um and you know and then also the other way around too yeah like you might be like right really good at something super skilled at something like I'm a killer artist yeah but just in general you know right you feel great about yourself right so it's interesting because they make this point that this isn't just like a fixed state like you're either confident or you're not you're not just born right with it or without it yeah yeah exactly like a personality setting yeah and they talk about there was this 2018 study okay that linked self-confidence to like you know how emotionally stable you are you know if you're more like outgoing and extroverted but it also like made it clear that your experiences make a huge difference like the support you get past successes right it's like this interplay between what's going on inside you and like what you encounter in the world so it's like dynamic dynamic it's not just it's not set in stone you can change it which is a good thing right that's the exciting part yes very good so like our mission here for this deep dive is to really like let's get under the hood yeah get under the hood of this whole science and figure out what are the things people can actually do to like build that confidence muscle so where do we start with this you know scientific exploration so the article starts off okay with the psychology of confidence okay and they bring up this guy Albert Bura okay yeah he's like a big name in psychology right and he came up with this idea of self-efficacy which is like a real driver of motivation and behavior and he basically said there are these four key sources that fuel self-efficacy okay so this is like and they're really insightful like you can really use these to understand how to build your own confidence so the first one the first one is called mastery experiences okay so that's like you know so basically when you achieve something Yeah even if it seems small right your brain's like hey you did it like it lays down this little marker that says you can do this like a mental Cali yeah it's like you're leveling up in a video game i like that right like every time you succeed you get these experience points right and it all adds up to this confidence score so not for that particular thing yeah like making huge leaps exactly it's the accumulation it's the small wins that add up over time so your brain's like "Hey you can do this look at all this evidence this track record right i'm competent i can do this." Okay what's the second one so the second one's called vicarious learning okay so that's like which is basically watching other people yeah looking at people who are like you right and seeing them succeed right and thinking if they can do it Exactly i can do it it's like if they can figure that out maybe I have that in me too totally so like role models are important super important because when you see someone Yeah doing something you want to do and succeeding right it makes it feel more real right less abstract right it's not just this abstract idea it's like a real person a real person did this did it so I can too okay so number three number three is social persuasion okay so this is all about which is basically the power of encouragement right like people telling you you can do it right when someone you respect looks you in the eye and says "I believe in you you got this and I know you can do this." It can be huge yeah especially when you're feeling doubtful absolutely but the article makes this point that has to be genuine right like empty praise yeah just like doesn't really land you're awesome it's got to be specific yeah it has to be sincere like acknowledging your effort right highlighting your skills so important it's way more powerful okay number four number four is emotional and physiological states okay this is interesting this is the one people often miss how you feel in your body uhhuh and emotionally has a huge impact on your confidence if you're like super anxious right if you're feeling overwhelmed or just like exhausted drained it's hard to feel confident right but if you're calm if you have energy you're like "Yeah I can handle this." Like your body's on board it's amazing how connected it's all kind of physical and mental are totally so we've got you know so that's the psychology psychology yeah but then they go into the neuroscience oh this is where it gets really cool yeah this is where it gets really fascinating yeah because it's not just like a feeling it's not just some fleeting feeling it's actually like wired in wired into your brain they talk about the prefrontal cortex okay which is like that part right behind your forehead that's like the CEO of your brain okay making decisions planning right and apparently there was this 2016 study okay in nature communications okay that showed that this part of your brain is constantly like taking in information Yeah about your past experiences your current situation and it's making this like real time prediction about whether you're going to succeed or not that's so cool right so when you feel that surge of confidence Yeah it's like your prefrontal cortex is giving you a thumbs up it's like you got this based on the data yeah you're good okay and then there's dopamine oh yeah the reward chemical the brain's like happy juice right and the article talks about how when you experience success or even anticipate it your brain releases dopamine it's like a little reward right it feels good it feels good and it reinforces those behaviors makes you want to do it again exactly so you're more likely to do the things that led to that success right and there was this 2020 study that actually showed that people who have higher baseline levels of dopamine report feeling more confident oh wow so it's like there might even be interesting a biological predisposition to confidence so like you know but the key takeaway here is those moments of success trigger that dopamine and build confidence so even like small goals absolutely like intentionally setting small achievable goals and hitting them triggers that reward system that's awesome right okay so now for like the flip side right so then there's the amygdala the amygdala which is like the fear center of your brain right right and the article talks about Yeah how an overactive amygdala Yeah can really mess with your confidence yeah because it's like super sensitive to uncertainty the threat of failure oh totally and it triggers that stress response like heart racing sweaty palms you know that feeling kind of like fight or flight yeah and that can really erode your confidence in the moment sense right but the cool thing is the brain can change the brain is plastic it can rewire itself and this is called neuroplasticity right so even if your amygdala is like super sensitive you can train it to chill out over time yeah it's like through practice yeah like learning a new skill right the more you do it the stronger those pathways become the more confident you become exactly cool and then they bring in hormones okay which adds another layer to this whole biology of confidence thing okay they talk about testosterone and how it's linked to assertiveness right and go do this acting confident Yeah can actually increase testosterone like a feedback loop yeah yeah it's like this positive feedback loop that's wild so even like standing up straight can make you feel more confident times up i'm going to try that right okay and then there's cortisol cortisol the stress hormone and that one seems to have the opposite effect right it like it undermines confidence steps away at it yeah and there was a study in 2019 okay that found that a balanced ratio Uhhuh of testosterone to cortisol Okay was linked to higher confidence interesting so it's this whole dance between brain activity and hormones it's all connected so it's not just an abstract thing it's not just in your head right it's like a real biological biological thing so cool okay but then but then the article shifts gears and it looks at like why some people struggle with confidence even though we all have these mechanisms exactly so they talk about this idea of the confidence gap okay the confidence gap and they go into all these factors that can contribute to it like what so one of the biggest ones is childhood oh yeah early experiences totally like the kind of feedback you got growing up can have a huge impact they talk about praise and how important it is to praise effort right and the process of learning and you worked really hard on that exactly exactly not you're so smart right because when you praise effort right you're teaching kids Yeah that their abilities can grow that they can get better it's like that growth mindset stuff right exactly like Carol Dwek's work right but when you criticize too much Yeah or you don't give enough positive reinforcement it can create self-doubt that can like linger that can last for years right so that distinction between praising effort versus praising like innate talent is so important because when you acknowledge hard work you're teaching them that they can develop their skills but when you just praise talent Yeah it creates this fear of failure right because if they make a mistake Yeah it means they're not talented anymore right right so scary okay um they also talk about they also talk about societal factors like gender and culture yeah so there's this article in 2014 okay that showed that women on average tend to underestimate their abilities compared to men yeah and it's not because and it's not that they're not capable it's more about societal expectations and biases and then there's culture like some cultures value humility more than like overt confidence right you're not supposed to brag you're not supposed to stand out yeah so it's like so it's not just you right it's also the world around you totally that shapes your confidence makes sense okay what else um they also talk about perfectionism perfectionism like this drive to be flawless can actually backfire because you're so afraid of making a mistake that you don't even try you're paralyzed right and there was a study in 2021 okay that linked perfectionism Yeah to lower self-confidence that makes right because if your standards are impossibly high Yeah you're always going to feel like you're failing right you never get that you never feel good enough that boost right okay and then of course there's imposter syndrome imposttor syndrome everyone's favorite right feeling like a fraud even though even though you have all this evidence you've achieved things that you're actually good right right it's like your brain can't accept it it's crazy it was first identified in 1978 oh wow and it affects so many people yeah even like even super successful people really successful people right it's like they can't internalize their success wow it's really powerful yeah it shows how strong our inner narratives are right okay okay so we've talked about the psychology the neuroscience the biology the reasons people struggle now what can we actually do about it right let's get to the tools the tool kit the confidence building toolkit so the article outlines all these practical strategies that are based on science let's hear it so the first one is start small and stack wins oh okay i like that it's about setting achievable goals even if they seem tiny right because each small win Yeah gives you a little confidence boost and it starts to rewire your brain to expect more success it's like building momentum right and there was this study in 2017 okay that showed that gradual progress is actually more effective right than trying to do everything at once so it's about consistency yeah consistency and small steps okay so the article suggests making a list of three small tasks that you can do today right something easy yeah and it might seem simple but just the act of completing something right and acknowledging it can really shift your mindset so think about something you've been wanting to do what's one tiny step right you can take today right now to get started okay love it all right number two reframe failure okay so this is about changing how you think about setbacks right instead of seeing them as proof that you're not good enough you see them as learning opportunities like "Hey what can I learn from this?" They mention any cues work here okay and there's a study in 2022 that showed that this kind of reframing Yeah can reduce self-criticism okay and make you more resilient it's like turning a negative into a positive exactly okay so the article suggests after a setback Yeah write down one lesson you learned okay and one step you can take forward i like that it keeps you moving in a positive direction okay what's next number three harness your body okay so this is about Amy Cuy's power posing power posing yeah okay the idea is that adopting these expansive postures like standing tall hands on your hips can influence your hormone levels maybe increase testosterone decrease cortisol and that can make you feel more confident interesting now there's some debate about the hormones yeah but there was a 2023 metaanalysis okay in the journal Body Image okay that did find that standing upright can increase self-reported confidence so even if it's not all about the hormones right just the act of standing tall Yeah can make you feel more confident it's like embodying confidence right exactly okay so the article says try standing tall for 2 minutes okay before a challenging situation like a little power pose break exactly okay i like it all right number four visualize success visualize success yeah okay so this is about mental rehearsal uh-huh like picturing yourself succeeding right and the idea is that when you do that you're actually activating the same neural pathways in your brain as if you were actually doing it wow and there was a 2018 study in Frontiers in Psychology okay that showed that this kind of mental practice can increase self-efficacy so it's like a mental workout for confidence right so how do we do it so the article says take 5 minutes okay and really visualize yourself succeeding like really see it yeah all the detail the sights the sounds the feelings the emotions create that mental movie awesome all right number five curate your circle curate your circle so this is about surrounding yourself with supportive people people who believe in you right people who lift you up right and there was a 2020 study in social psychology quarterly okay that showed that getting positive feedback from your peers can boost your confidence right so it's about who you spend your time with the article suggests reaching out to someone who believes in you okay and asking for their perspective that's a good idea right it's about getting that external validation from someone you trust okay love it okay number six tame the inner critic oh the inner critic yeah we all have that voice that's always telling us we're not good enough right so the article talks about CBT cbt cognitive behavioral therapy okay and how it can help you identify and challenge Yeah those negative thoughts right and there was a 2019 study that showed that questioning those thoughts Yeah with evidence can build confidence so it's like fighting back right so the article suggests making a list of three things you've accomplished recently to remind yourself of your successes like a little evidence locker exactly okay number seven number seven act as if act as if okay this is a really interesting one okay it's about behaving confidently even if you don't feel it and the idea is that it can actually change how you see yourself so like fake it till you make it kind of but there's science behind it there's a 2021 study that showed that acting assertively okay like speaking clearly and directly can increase your own perception of your competence so like you trick your brain in a way yeah into more confident okay i like it so the article suggests focusing on projecting confidence in your next interaction like a meeting or something yeah or even just like a conversation with a friend okay cool and finally number eight train your brain train your brain yeah okay so this is about mindfulness and meditation okay and how they can help you regulate your emotions right especially that amigdula the fear center right and there was a 2023 study okay okay that linked mindfulness to increased confidence wow so it's about creating a sense of calm and being more aware of your thoughts and feelings right so you don't get swept away by them exactly okay so the article suggests trying a 10-minute guided meditation every day that's doable yeah it's a small investment right for big potential benefits okay so that's a lot of tools right but the article doesn't stop there it goes on to talk about how confidence shows up in the real world okay like in your work your relationships your health have you ever been in that situation where you're listening to someone speak English uh maybe they're going really fast or they have an accent that you're not quite used to and you're like "Okay I get the words i understand the words but I don't understand what they're actually saying." Yeah it's like trying to catch water in your hands right yeah yeah it's that feeling of like I can understand all the words but I can't get the bigger picture exactly and that is precisely what we are going to be diving into today you shared this great article with us Secrets to Advanced English Listening Skills a comprehensive guide for English learners and this is for anybody who is serious about taking their English listening to the next level yeah that's right we know that for you the listener it's not just about getting by in English right you're aiming for that higher level of fluency whether that's to do really well on a test like the IELTS or the TOEFL to feel super confident in professional settings or just to be able to really immerse yourself in all the amazing English language content that's out there absolutely and so our goal for this deep dive is to take this article unpack it and extract those practical secrets and strategies that you can use right away to sharpen your listening skills that's right so we're going to help you get to that advanced level yeah and we're going to do that by first understanding the specific challenges that people who are trying to get to that advanced level have with listening and then we'll explore those actionable secrets that are in this article from really interesting relatable examples and exercises you can do okay let's dive in so the article starts off by saying that advanced listening isn't just about having a huge vocabulary right what are some of the complexities that trip people up well that's a really important point to understand right away it's not just about knowing more words it's about some of these other things like the article talks about how fast speech is a challenge how native speakers tend to compress their language so the boundaries between the words get kind of blurred and also there's the whole thing about informal language idioms slang contractions you know if someone says "I'm going to head out." Yeah you might understand "I am going to head out." But the speed at which it's said can be confusing yeah absolutely it's like a whole other layer of the language to decode exactly and then of course you know we have a huge variety of accents in the English speaking world oh my gosh yeah so the article gives a great example it says "I can't find the tar." Now depending on who's saying that maybe somebody with a Boston accent they're going to say "I can't find the car." Captain Calfic yeah so you know being able to recognize and adapt to those different pronunciation variations is so important and it's not just the speaker right sometimes it's the environment the environment exactly you think about background noise like you're trying to follow a conversation in a movie and it's in a busy cafe or you have multiple people speaking at the same time those are real world scenarios that require you to really up your skill level to be able to filter out the distractions and focus on what you need to hear and this article gives a great example of those challenges combined it gives this little snippet from a podcast yeah the line is we're knackered after the gig mate now someone who's still developing their English skills might hear knackered and not know what that word is at all and miss the meaning but somebody who's you know got a bit more advanced skills they might be exposed to some British slang they'll know from the context after the gig so we're talking about a performance that knackered probably means exhausted so it's just that extra level of being able to decipher the slang so we've talked about some of the hurdles that uh advanced listeners face let's move on to the really good stuff the secrets to overcoming them the first secret is all about broadening your audio intake yeah and what I think is interesting here is the emphasis on diverse sources right so don't just stick to one type of content you know think about podcasts movies news broadcasts audiobooks try and get a variety of different sources into your routine because you're not going to pick up the slang that you hear on a really casual comedy podcast if you're only listening to the BBC news exactly or vice versa you know the BBC news is great for that kind of formal clear English right so it's about training your ear to understand the different registers and styles and then they give this really practical first step to kind of start to acclimate your ear and that is with subtitles with subtitles exactly so the idea is to start off by watching or listening to some content with subtitles and this helps you to build that initial comprehension build your vocabulary because you're seeing the words written down and they give a great example from friends that classic Ross line we were on a break so you have the subtitles on you can clearly see every word being said but to the important part but then you take the subtitles off and this forces your brain to really engage with the sounds the rhythm the emotional tone without relying on that visual aid i love that and they give a specific exercise to put this into practice they do let's walk the listener through that okay so step one is to listen to a short TED talk clip with the subtitles on they suggest Bnee Brown's The Power of Vulnerability which is a great choice because she speaks quite clearly and thoughtfully okay so step one listen with the subtitles on get a general sense of what she's saying yes and then step two is to identify some of the key phrases or ideas that stand out to you from that clip okay so the article points out shame is universal and vulnerability is courage as some key takeaways right so you're not just passively listening you're listening for the core messages exactly and then step three is to replay that clip without the subtitles and here the main focus is on intonation so how Bnee Brown uses the rise and fall of her voice to emphasize certain words or convey emotion i see and the article points out how she deliberately emphasizes the word courage which adds another layer of meaning okay so it's going from that visual support to just purely relying on your auditory senses okay secret number two is all about mastering connected speech what is connected speech it sounds very technical but it's something you hear all the time when you listen to native English speakers connected speech is simply the way that words naturally blend together when people are speaking right and it's often quite different from how those individual words would appear if you were just reading them in a textbook okay so the article breaks down some of the key features of this so first you have reductions where sounds within a word get shortened or even dropped entirely right a classic example is going to become gonna then we have liaison where a sound at the end of one word connects to the beginning sound of the next word so put it on might sound more like put it on put it on and then we have elision where a sound is omitted completely next time becomes next time okay so those subtle changes they can really make a difference especially when you're listening to fast speech the article gives a good example from the Avengers it does it gives the line "I don't see that's a party i don't see how that's a party." And in fast speech it's going to sound like "I don't see how that's a party." So it's like a whole different sentence almost yeah so how do we train our ears to recognize these blended sounds well the article recommends a technique called shadowing shadowing so shadowing involves listening to a speaker and repeating what they're saying almost at the same time i see so your voice is kind of like a shadow following theirs and this really helps you to physically reproduce those connected speech patterns and internalize the natural flow of English and they give an exercise for this one too a common phrase yeah they do so record yourself saying the phrase i'm not sure about that i'm not sure about that okay and then find a short audio clip of a native speaker saying that same phrase and just listen carefully compare your pronunciation to theirs and pay attention to how they blend those words not sure might sound more like no sure no sure and just keep practicing adjusting your own pronunciation until it starts to sound more natural okay I like that so you're getting immediate feedback on your own speech okay secret number three build contextual prediction skills so this is all about using your brain power to anticipate what you're going to hear interesting so advanced listeners they don't just passively receive information they actively use the context of the conversation to try and predict what's coming next okay so you're using your existing knowledge the topic the situation maybe even the speaker to make educated guesses about what you're likely to hear right and the article calls this top down listening top down listening where you're focusing on the bigger picture first and they give a practical example imagine you're listening to a job interview okay and the interviewer says "Tell me about yourself." Right now even before the person starts speaking you can predict that they're going to talk about their professional background their skills their experience maybe some personal details that are relevant to the job okay so it's like your brain is already setting up a framework for the kind of information that's to come exactly i love the Harry Potter example they give here oh yeah so good so in the Harry Potter audio book when Dumbledore says in that very serious tone "The third floor corridor is out of bounds." I can hear it even if you don't catch every single word that follows you can predict that he's going to give some kind of warning right and as the article points out he does he says to anyone who doesn't wish to die a painful death so understanding the context allows you to fill in the blanks exactly okay and the exercise for this secret I love this one little bit of suspense it is so the exercise is to pause a movie or a TV show right in the middle of a sentence okay so they give an example i was just about to okay and then try to guess how the character is going to finish that sentence oh I love that based on what's happening you know who the character is what's going on in the plot and then you press play and see if you were right that's such a good exercise i'm going to try that one tonight me too okay secret number four is all about expanding your vocabulary through listening so we know that having a strong vocabulary is essential but how does listening contribute to that well as you get to more advanced levels of listening you're going to come across more complex and nuanced vocabulary especially in academic and professional settings you know words like mitigate or prolific right and the point is that hearing these words in a natural context rather than just memorizing them from a list helps you to really understand how they're used in real life i see and the strategy they suggest here is called thematic listening thematic listening so if you're interested in the world of business you might listen to a podcast like The Economist where you'll hear terms like disruptive innovation used in lots of different contexts and that helps you to really solidify your understanding of that word right repeat exposure yeah and they give an example of encountering a new word in a different kind of audio content yeah so imagine you're watching a documentary about climate change and you come across the term biodiversity loss even if you've never heard that phrase before the context the film is about you know species disappearing ecosystems being damaged it gives you a pretty good clue as to what it means and then you can look it up and then you can double check yeah so you're using code text clues exactly and the exercise for this secret involves a news segment it does so listen to a short segment from NTR or another news outlet and just jot down three words that you don't know okay and then try and guess their meaning based on the context of the report and then at the end look them up and see if you were right okay that's a good one i like that one so secret number five shifts our focus to how we engage with the audio we're hearing the concept of active listening yeah so it's really important to distinguish between passive hearing and active listening okay passive hearing is just the act of you know sound waves hitting your eardrums active listening is much more engaged so you're focusing on the audio you're processing the information summarizing key points in your mind asking yourself clarifying questions and maybe even reacting emotionally or intellectually to what you're hearing okay so the example they give is in a debate okay instead of just hearing the statement taxes should rise okay an active listener would be thinking why does this person believe that who would benefit from this what are the potential negative consequences they're taking it to that next level exactly okay and they give a really good example from the crown yeah so when Queen Elizabeth says that famous line duty comes before love it's not just about hearing those words it's about summarizing them in your own mind so maybe you think okay she's saying she has to prioritize her responsibility as queen over her personal feelings okay so you're really understanding what's being communicated i see and the exercise for this secret involves a longer piece of audio a podcast episode okay so they suggest listening to an episode of Freconomics specifically the episode called Why Do We Tip and then trying to write a concise summary of the main points okay aim for around 50 words and they give an example tipping started as a bribe for better service evolved into a norm despite economic inefficiency that's really helpful so you get the idea of the level of detail you need to include yeah so you're testing your comprehension of a longer piece of audio exactly okay secret number six leverage technology and tools so it's good to know we have some help in this right we have some modern aids we do technology offers so much that can help you with your English listening practice the article specifically mentions some apps like Audible for audio books Ling Hue for interactive learning with transcripts and then that super useful playback speed control that you find on YouTube oh my gosh the playback speed control is a game changer absolutely it really is so if you find that somebody is speaking too fast for you you can just slow it down a little bit maybe 75 speed and that makes it much easier to hear the individual words and those connected speech patterns that we were talking about they give a great example of a battle scene from Game of Thrones where you might want to slow down the audio to really catch lines like the North remembers amidst all the chaos yeah that makes sense so Link Q how can that be specifically helpful so LinkQ is really cool because it allows you to work directly with transcripts okay so as you're listening and reading along you can highlight any words that you don't know get the definition and save them for review later so they give the example of encountering the word treachery in an audio book and you can just highlight it link it to synonyms like betrayal so it's like a personalized vocabulary builder exactly that's really cool and the exercise for this secret is all about that playback speed control yeah so find a short audio clip from BBC News or another outlet and try adjusting the playback speed to something a bit faster than normal like 1.25x okay and this will just challenge your ear to keep up with that faster pace of speech that makes a lot of sense so secret number seven well not really a secret it's about overcoming plateaus in learning and maintaining motivation over time because language learning really is a marathon it is and the article wisely acknowledges that you know progress in language learning especially listening isn't always a straight line upwards you will probably hit periods where you feel like your listening has plateaued yeah happens all the time so what can you do what can we do well they suggest a few things one is to switch up the type of content that you're consuming okay so if you've been mainly focusing on very formal podcasts or lectures try listening to something totally different okay like rap music okay they even mentioned the song Humble by Kendrick Lamar interesting just to get a feel for that rhythm and intonation so it's engaging different facets of your listening exactly what else well seek out opportunities to engage in real time conversation okay so join a conversation club find a language exchange partner get involved in some online communities and perhaps most importantly is to really celebrate those small victories yes so if you finally understand a joke in the office that is a sign of progress absolutely recognize it every word you understand is a step in the right direction absolutely that's the point well this has been an incredibly insightful deep dive into the secrets for developing advanced English listening skills and it's all thanks to this really comprehensive guide that you shared with us and the takeaway really is that mastering advanced listening is a multiaceted skill that requires consistent effort exposure to a variety of sources and applying these strategic techniques yeah it's not passive at all you have to really engage with the language challenge yourself and focus on the context and the nuance of spoken English and for you the listener the next step is clear start putting these secrets into practice today pick a new podcast to listen to try shadowing a line from your favorite movie experiment with those playback speed controls on YouTube any little bit of practice will lead to progress over time absolutely and to leave you with a final thought as your ability to really grasp the nuances of spoken English improves how might that unlock not just factual information but also a richer deeper connection with English-speaking cultures around the world that's a great question what might become more accessible to you as your listening gets better it's something to think about as you continue on your language learning adventure i love that question yeah that is something to ponder definitely it was fantastic talking with you you too thanks for having me see you next time bye okay so you've sent in some really interesting material about mindfulness and um you know we really want to dig into that for you today and see if we can sift through and find out you know what are some of the most compelling and maybe even like life-changing reasons to start practicing mindfulness so really going to kind of deconstruct this whole thing what it is uh where it comes from and how we know that it can be genuinely transformative in your life yeah absolutely and you know at at its core mindfulness is really quite simple but it's also incredibly powerful really it's about training your attention to be fully present in the moment noticing you know what's happening right now your thoughts your feelings what's going on in your environment and just kind of observing it all without any judgment and you know the roots of this practice go way back you know ancient Buddhist traditions right but what's really exciting is that modern research is not only confirming those benefits but it's actually quantifying them in really incredible ways yeah and I love how you know this isn't just about kind of feeling zen your sources really suggest some surprising impacts we're going to dive into how mindfulness can really get in there and you know shift things from like dialing down stress and boosting your emotional well-being to sharpening your focus improving your physical health even strengthening your relationships and helping you sleep better so get ready for some real huh moments as we extract the crucial insights yeah let's dive right in with something that I think really resonates with almost everyone right and that's stress and anxiety your material makes a really strong argument for mindfulness being a real gamecher in this area you know there's even talk of it actually lowering cortisol levels okay so let's unpack this how does simply being more present in the moment actually lead to like a real physical change like lower cortisol it almost sounds a little too good to be true you know it really comes down to the incredibly connection between your mind and body when you're constantly caught up in worry or feeling anxious your body basically goes into this like high alert state and that triggers the release of cortisol now what mindfulness training does is it helps you become aware of those anxious thoughts as they pop up but without getting completely carried away by them it's almost like creating a little bit of space between you and your thoughts so instead of being you know tossed around in the rapids you're standing on solid ground kind of observing the flow without getting pulled under exactly and your sources highlight a couple of key ways that this actually works one is that mindfulness helps you regulate your emotions more effectively when you're more aware of your emotional state you're less likely to just react on impulse or get overwhelmed by anxiety right and then the other piece of this is the power of breathing exercises which are often like a cornerstone of mindfulness practice these exercises actually directly tap into your parasympathetic nervous system it's kind of like your body's natural chill out button that makes total sense you know slowing down your breath it's like physically telling your body to relax exactly you know that study from Harvard Medical School the one on mindfulness-based stress reduction or MBSR showing a significant reduction in anxiety symptoms that's not just anecdotal that's like gold standard research absolutely and it really emphasizes that this isn't just some you know fluffing concept there's really rigorous peer-reviewed science showing that it's effective in tackling both those everyday stresses that can really wear you down and then also more deep-seated persistent anxiety now you know let's move beyond just the daily grind of stress your sources also really delve into how mindfulness can affect our overall emotional well-being it sounds like it can really help you build kind of an inner core of resilience totally if we think about the bigger picture of you know navigating the ups and downs of life mindfulness gives you a way to really change your relationship with your emotions instead of trying to model them up or push them away which let's be honest often just backfires you learn to just observe them with a sense of curiosity and acceptance and this creates space for you to process them in a way that's healthier and more constructive so it's not about you know being in this constant state of like blissed out happiness but it's about being better equipped to handle the full range of emotions the good the bad the ugly precisely and your material really highlights how mindfulness can actually help reduce symptoms of depression it helps you redirect your attention away from those negative thought patterns that can really drag you down into a spiral right it also cultivates self-compassion and self-acceptance which are so important for strong emotional health it's about treating yourself with the same kindness and understanding that you would offer a friend yeah that really hits home you know we can be so hard on ourselves sometimes absolutely and that study in psychological science that you shared linking regular mindfulness practice to greater emotional stability and fewer mood swings that seems to suggest you know a real wrangering effect on our emotional landscape yeah it does it seems to indicate that with consistent practice you become less reactive to the emotional ups and downs of life and more grounded in this sense of inner equilibrium now something that I know I personally struggle with in this age of you know constant notifications and pings is staying focused and your sources point to mindfulness as a real secret weapon against this digital distraction so how exactly does it help us sharpen our concentration i think this brings up a really important point about how our brains are wired in this constantly connected world mindfulness really offers a way to kind of rewire your brain for better focus your sources talk about mindfulness strengthening the prefrontal cortex which is like the control center of your brain it's responsible for attention decision-making impulse control so it's like doing mental reps for the part of your brain that helps you stay on task yeah in a way by regularly practicing bringing your attention back to the present moment whether you're focusing on your breath your physical sensations or whatever task you're doing you're actually training your brain to be more attentive and less susceptible to those distracting stimuli and your sources also talk about improvements in working memory your ability to hold and manipulate information and cognitive flexibility which is your brain's ability to switch between tasks and adapt to different situations that is huge being able to juggle tasks effectively and keep information readily accessible in your mind those are such valuable skills in the world today absolutely and you know that study from the University of California Santa Barbara the one showing improved performance on cognitive tasks and increased focus in students who practice mindfulness that's really compelling you know in this context it points to real world benefits for things like learning and productivity it does it clearly shows that mindfulness isn't just about achieving a state of inner peace you know it actually has measurable effects on your cognitive abilities and your capacity to focus you know it's just amazing to see how these seemingly simple mental exercises can have such broad impacts and speaking of wide-ranging effects your material even mentions the physical health benefits of mindfulness some of these connections were pretty surprising to me you know what's really eye opening is the incredibly intricate link between mental and physical well-being that's often overlooked right and your sources actually suggest that mindfulness can play a role in strengthening your immune system how does that work is it just an indirect effect through reducing stress or is there like a more direct physiological mechanism going on there most likely it's a bit of both okay you know chronic stress is known to suppress the immune system so by effectively reducing stress mindfulness can have a positive impact in that way right however there's also some emerging research suggesting more direct effects possibly through the regulation of the nervous and endocrine systems okay and you know another really intriguing physical benefit is the mention of reduced chronic pain the idea that mindfulness can actually change your perception of pain that's kind of mind-blowing yeah it's not that the pain goes away but your brain reacts to it differently exactly it's not necessarily about eliminating the physical sensation itself but more about changing how your brain processes those pain signals making them feel less intense and less overwhelming i see and then there are the studies that point to lower blood pressure and improved cardiovascular health which are really significant they suggest that mindfulness really has this holistic impact on your physical well-being and that study in psychossematic medicine that linked mindfulness meditation to lower levels of inflammatory markers really seems to connect everything together you know because inflammation is implicated in so many chronic diseases absolutely it really even scores that mindfulness isn't just some abstract mental exercise it actually has real measurable physiological benefits that can impact your entire system now let's shift gears a bit and talk about relationships your sources explore how mindfulness can improve how we connect with other people it makes sense intuitively you know being fully present with someone feels like a fundamental part of good communication it really is you know if we go back to our earlier conversation about the core principles of being present and non-judgmental think about how powerfully those translate into your interactions with others mindfulness really enhances your active listening skills because you're more focused on what the other person is actually saying rather than being distracted by your own thoughts or you know already planning your response right so less mental chatter going on in your head means more bandwidth to really pay attention to the person right in front of you exactly it also fosters greater empathy by becoming more attuned to your own emotions you develop a greater capacity to understand and share the feelings of others and the reduction in reactive behaviors is so key in preventing unnecessary conflicts when you're practicing mindfulness you're less likely to get swept away by you know anger or frustration in the heat of the moment that's something we could all use a little more of right and that research that you included from the Journal of Marital and Family Therapy showing higher levels of relationship satisfaction for couples who practice mindfulness together that really speaks volumes about its potential to strengthen our bonds with others it does it strongly suggests that mindfulness can be a really valuable tool for building healthier more fulfilling and more resilient relationships across the board another area where so many people struggle is getting a good night's sleep your sources actually suggest that mindfulness could be a path to more restful nights yeah and it's really insightful here is how many sleep problems are really linked to just having a busy anxious overactive mind mindfulness tackles this directly by helping to quiet those racing thoughts that can keep you up at night so it's like turning down the volume on that internal noise that keeps you awake exactly your sources also mentioned that mindfulness can help regulate your nighttime cortisol levels allowing them to naturally decline which helps you relax and prepares your body for sleep there's even evidence that it might boost melatonin production the hormone that regulates your sleepwake cycle that is great news for anyone who's ever tossed and turned at 3:00 in the morning and that study in JAMAMA Internal Medicine demonstrating improved sleep quality in adults with chronic insomnia who did mindfulness meditation really offers some hope it does it suggests that mindfulness can be a safe effective and drug-free approach to managing those persistent sleep problems beyond all these specific benefits that we've talked about your sources also touch on the more personal aspects of growth and self-awareness that mindfulness can foster how does simply being present in your life lead to a deeper understanding of yourself this is where the practice can get really transformative on a personal level by just consistently observing your own thoughts and emotions as they arise without judging or analyzing them you start to become much more aware of underlying patterns you know things like negative thought loops that you might not have even noticed before habitual reactions to certain situations even your deeper motivations and values and this increased self-awareness is like the foundation of personal growth so it's like holding up a mirror to your inner world but instead of criticizing what you see you're just observing it with curiosity yeah in a way but with a really non-judgmental approach your material suggests that this awareness can help you identify and then start to consciously replace negative or unhelpful thought patterns with more positive and constructive ones it can also foster a stronger growth mindset making you more resilient when things get tough and more open to learning and change and it can even strengthen your self-discipline and decision-m because it allows you to act with more intention and less impulsivity it sounds like it gives you more control over your in your life and as a result your actions in the world absolutely finally your sources connect mindfulness to the development of gratitude and ultimately a greater sense of happiness how does focusing on the present moment lead to more appreciation for what you have what's really beautiful here is how mindfulness kind of gently shifts your focus away from what might be lacking in your life and directs your attention toward what's actually present right now by really noticing and appreciating the little things you know the warmth of your coffee the beauty of a sunny day a kind word from a co-orker you naturally start to cultivate a deeper sense of gratitude it's about savoring the here and now instead of always longing for the next thing or dwelling on the past exactly and your sources really suggest that this attitude of gratitude that's nurtured by mindfulness directly contributes to more happiness and well-being it encourages positive thinking reduces the power of negative emotions by fostering acceptance and ultimately boosts your overall satisfaction with life and that study in the Journal of Positive Psychology linking mindfulness and gratitude exercises to a significant increase in reported happiness really highlights that connection it does it really shows the synergy between these two practices both of which are rooted in paying attention to the present moment well diving into your sources has been truly eyeopening it's so clear that mindfulness isn't just a fad it's a practice with deep roots and a lot of scientific backing for a really impressive range of benefits from managing stress and anxiety to improving your focus boosting your physical health strengthening your relationships getting better sleep fostering self-awareness and cultivating gratitude and happiness it really is amazing and I think the most important thing for you to take away from this is how accessible this practice truly is you know you don't need any special equipment or expensive retreats or even a huge time commitment even just a few minutes a day of mindful attention can start to make a real difference in your life so as you think about all of this consider one area of your life where you might be looking for a positive change mhm maybe it's dealing with the pressures of work maybe it's sharpening your focus on important tasks or just finding more moments of peace and contentment think about how even just a few conscious breaths or a few moments of truly being present in the moment woven into your day and routine could lead to some profound and lasting changes it's an invitation to explore what happens when you truly show up for your life moment by moment hello and welcome to the Learn English Lab we like to dig into all kinds of interesting topics here to help you become a better communicator i'm Mike and uh today we're going to go deep on a skill that's absolutely um essential I would say in life listening and understanding and to help us navigate this topic we have an expert in communication with us uh welcome to the show Sarah thanks for having me it's great to be here and you're definitely right about how important listening is especially in a world that never seems to stop throwing information at us it really does feel like a superpower sometimes to cut through all that noise and truly connect with what somebody's actually saying so Sarah let's just start with the basics here why is listening such a big deal why should we be dedicating a whole deep dive to it we often focus on the speaking part when we think about communication you know getting our own ideas out there but to have effective communication you need to build a bridge between people and that bridge is built with genuine listening it's a two-way street i really like that image a bridge of understanding so how do we start to build this bridge where do we even begin well the first step might seem surprisingly simple but it's really the foundation being present and engaged that means giving the speaker your full attention that's harder than it sounds these days right our phones are always buzzing there's always something trying to grab our attention it is absolutely and that's why it's even more important to consciously choose to be present put the phone away you know silence the notifications truly focus on the person right there in front of you so no more sneaking peaks at social media while someone's trying to have like a real conversation you want to build that bridge yeah definitely not eye contact a genuine smile attentive body language all of these things tell the speaker "Hey what you're saying matters to me." Like saying "I see you i'm here with you in this moment." Those non-verbal cues they carry so much weight for sure but it goes even beyond just the physical being there you have to be mentally present too you know quiet all those mental distractions the to-do list that song that's stuck in your head and really tune in to what the speaker is trying to convey okay so step one be present be engaged no multitasking no mental wandering got it what's next in becoming like a master listener well now we go beyond simply hearing the words to really grasping their meaning and step two is all about active listening active listening okay so that seems like it's more than just sitting there nodding along so what does that actually involve you're right it's about actively participating in the conversation it's showing the speaker that you're not just hearing them but you're making a real effort to understand so how do we actively participate in this way like what are some tools we can actually use one powerful technique is paraphrasing so after the speaker shares something try putting it back into your own words to make sure you're both on the same page it helps clear up any confusion and reassures the speaker that you're really trying to get their message like say "Okay so let me make sure I'm on the same page and then reflecting back what you've understood." Exactly it shows you're actively processing the information not just letting it go in one ear and out the other another key part of active listening is asking open-ended questions instead of just yes or no questions ask questions that encourage the speaker to you know elaborate share more of their thoughts and feelings so instead of like "Are you upset about this?" We might say "Tell me more about how the situation is making you feel." Exactly open-ended questions invite a much deeper conversation and they demonstrate a genuine interest in the speaker's perspective this makes a lot of sense but what about those times when we're listening and maybe we completely disagree with what's being said how do we actively listen without just you know biting our tongue that's a really important point active listening doesn't mean you have to agree with everything the speaker is saying it's about understanding their perspective even if it's different from your own and remember sometimes understanding is the first step toward finding common ground or having a productive conversation about those different viewpoints so even when it's tough active listening is key be present ask open-ended questions try to see things from their side okay so what's the final step to really becoming a master of this whole listening and understanding thing well the final step pulls it all together it's about responding thoughtfully and constructively and this means taking what you've heard and crafting a response that shows you've been engaged and adds something valuable to the conversation so it's not about just like blurting out the first thing that pops into our head right what does a thoughtful response actually look like you're exactly right a thoughtful response acknowledges the speaker's message and validates their feelings it shows you are truly listening you might start by saying you know I hear what you're saying or I understand this is frustrating for you so it's not just about giving our own opinion it's showing that we've taken in what the other person has shared yes from there you can share your own perspective ask for clarification maybe even suggest solutions if that's appropriate but the key is to do it respectfully constructively and in a way that moves the conversation forward it's like building on that foundation of understanding we've created through being present and listening actively that's a great way to put it and remember the tone we use and the language we choose in our response can make all the difference we want to create a sense of openness where everyone feels heard and respected so we've got our three steps being present active listening and thoughtful responses but let's be real for a second we all have moments where we hit roadblocks in our listing what are some of those common barriers one one of the biggest culprits is distractions oh those pesky distractions whether it's our phone a noisy environment or even our own thoughts they can totally derail our focus absolutely and it's not just external distractions internal ones can be just as bad you know when you're supposed to be listening but you're mentally writing your grocery list or replaying that awkward encounter from earlier totally guilty of that so how do we actually combat those distractions and stay truly present well for external distractions sometimes it's as simple as politely asking for a quieter space or silencing our phones but for internal distractions mindfulness can be a powerful tool mindfulness very zen but how do we actually apply that to listening it's about gently guiding your attention back to the present moment back to the speaker whenever you find your mind wandering you know notice the distraing thought acknowledge it then gently refocus on the person you're with and honestly it gets easier with practice it's like strength training for our attention spans i like that another barrier we often encounter is our own preconceived notions and biases we all have them shaped by our experiences upbringing and beliefs so we might unintentionally filter what we hear through these lenses interpreting their words based on our own assumptions rather than truly listening with an open mind exactly it's like we're wearing these tinted glasses that color everything we see and when we're not aware of these biases they can prevent us from fully understanding the speaker's point of view that's a great question how do we take those tinted glasses off and see things more clearly it starts with self-awareness recognizing our own biases is the first step toward lessening their impact on our listening then it's about consciously striving to keep an open mind to approach each conversation with curiosity and a willingness to learn it sounds like challenging ourselves to see beyond our own limited perspectives and really embrace the possibility of new understanding that's a beautiful way to put it and sometimes those biases might even be positive we might have a bias towards someone we admire and that could make us miss important nuances in what they're communicating so awareness is key no matter what kind of bias it is so we've got distractions and biases to watch out for what other listening barriers should we be aware of well sometimes our own emotions can actually get in the way think about a time when you were really angry or upset were you truly able to listen and understand someone else's perspective in that moment probably not when we're caught up in our own emotions it can be really tough to be fully present and open to what other people are saying it is and it's not just negative emotions either even excitement or anticipation can make it harder to truly listen so being aware of our emotional state and how it might be influencing our listening is really important so if we're feeling overwhelmed by emotion it might be wise to take a break before having a conversation that requires us to really listen deeply that's an excellent suggestion sometimes taking a few moments to breathe center ourselves and manage our emotions can make all the difference in our ability to listen with clarity and empathy so we've talked about distractions biases and emotions are there any other common pitfalls to watch out for this is all so insightful what other challenges do we face in becoming expert listeners sometimes it just comes down to a lack of genuine interest in what the speaker is saying we've all been in those conversations where our minds wander and we find ourselves nodding politely while our thoughts are miles away yeah totally it's like our inner monologue takes over and we're not really present anymore yeah you got it while we can't be fascinated by every topic or person we encounter there are ways to cultivate a more engaged listening mindset even when we're not naturally drawn to the subject matter how can we train ourselves to be more interested even when the topic isn't our favorite that feels like a real skill one strategy is to actively look for something valuable in what the speaker is saying maybe it's a bit of wisdom a new perspective or even just learning something new about the person even if we don't agree with everything there's always something to be gained from actively listening to someone else's point of view it's about approaching the conversation as an opportunity for discovery rather than just a passive exchange of words i love that and you know even if the topic isn't that captivating we can always choose to be interested in this speaker as a person everyone has a story experiences to share and unique perspectives to offer so it's about shifting our focus from the content to the connection we're making exactly and that shift can make all the difference in our ability to listen with genuine interest and empathy we've covered distractions biases emotions and staying interested are there any other traps we should be aware of in our journey to become better listeners one final pitfall I want to mention is the tendency to interrupt or dominate the conversation it's easy to get caught up in our own thoughts and you know be eager to share but remember effective listening is about creating space for the speaker resisting that urge to jump in with our own opinions or solutions before we've truly understood their experience exactly interrupting or dominating the conversation can send the message that we're more interested in hearing ourselves talk than in truly understanding the other person it can make them feel unheard and like their perspective doesn't matter right and that can damage relationships and hinder effective communication so it's essential to practice patience let the speaker finish and resist the urge to constantly interject so it's about cultivating a listening mindset that prioritizes understanding over being right or getting our point across perfectly said even when we disagree there's always value in listening with an open mind and seeking to understand their perspective before offering our own rebuttal sarah this has been so insightful we've uncovered so many barriers from distractions and biases to emotions and the tendency to dominate the conversation but you know there's one key element that seems to kind of weave through every aspect of effective listening empathy you're absolutely right empathy is at the heart of listening and understanding it allows us to connect on a deeper level to move beyond just hearing words to experiencing genuine human connection empathy the ability to step into someone else's shoes to see the world through their eyes and to understand their experience is that something we're born with or can we develop it well while some people might naturally be more empathetic than others it's definitely a skill that can be developed and strengthened with conscious effort that's great to hear what are some practical steps we can take to boost our empathy and become more compassionate listeners it all starts with that active listening that we were just talking about really focusing on the speaker paying attention to their words their tone of voice their body language those are all crucial ingredients for empathy it's like we're gathering clues to kind of understand their inner world to see things from their perspective exactly and beyond just listening we can actively cultivate empathy by asking those open-ended questions that encourage the speaker to share more about how they feel and what they've experienced so instead of just asking "How are you?" we might ask "What's been happening in your world lately?" Yeah those open-ended questions they create space for a much richer conversation don't they they do and it's not just about asking questions it's about truly listening to the answers with an open heart and sometimes simply reflecting back what we've heard can be really powerful we might say something like "It sounds like you're feeling really overwhelmed right now." Or "I can imagine how frustrating that must have been." Those reflections really validate their experience which can be really comforting right and remember empathy doesn't mean we have to agree with the speaker or condone their actions we can still empathize with how they feel even if we don't agree with the choices they've made so it's about separating the person from their actions understanding that we can care about someone without endorsing everything they do absolutely that nuanced understanding is at the heart of true empathy now while we've been focusing on verbal communication remember that a huge part of understanding someone comes from their non-verbal cues as well oh that's right things like body language facial expressions even just the way someone holds themselves can tell us so much it can you know someone might be saying they're fine but their slumped shoulders and downcast eyes tell a different story so as listeners we need to pay attention to those non-verbal signals they can often reveal more than words alone so how do we learn to interpret those non-verbal cues it feels like it could be easy to misinterpret things it definitely takes practice it's about being observant and considering the context of the conversation for example crossed arms might signal defensiveness in one situation but simply feeling cold in another you know it's about looking at the whole picture not just isolated gestures and I imagine it's also helpful to just check in with the speaker if we're unsure you know something like I'm sensing some hesitation in your voice is there anything else you'd like to add yes exactly it's always better to clarify than to assume checking in shows the speaker that you're truly paying attention and that you care about understanding them fully this is also fascinating it seems like empathy is key not only to being a better listener but to navigating relationships and communication as a whole you're absolutely right empathy is essential in all types of relationships whether it's with our partners families friends colleagues or even strangers it's kind of the glue that holds our social fabric together in romantic relationships I imagine empathy allows us to understand our partner's needs and desires to support them through difficulties and to build a deeper connection yes absolutely it's about moving beyond our own ego and really seeing and valuing our partner's experience and then in family relationships empathy helps us navigate those sometimes complex dynamics you know understanding our parents siblings and children from their unique perspectives it feels like it could be a really powerful tool to overcome those generational misunderstandings and conflicts that can sometimes come up in families you're spot on and in friendships empathy lets us be there for our friends celebrate their wins and offer a listening ear when they're struggling being that safe space where they can be themselves without judgment yes and even in the workplace empathy is important for building trust working together effectively and creating a more positive environment it helps us understand our colleagues handle disagreements better and build stronger relationships with clients so it's not just a nice to have in Louis case it's actually a key ingredient for success in all areas of life right it's a win-win for everyone now with all the amazing benefits of empathy are there any potential downsides or challenges we should be aware of that's a great question it seems like with any powerful tool there's always a potential for misuse or unintended consequences so what are some things to keep in mind you're exactly right one challenge is what's called empathy fatigue empathy fatigue yeah that sounds almost counterintuitive what does that mean well it's a state of emotional exhaustion that can happen when we're constantly exposed to other people's suffering or negativity think about healthare workers therapists social workers you know people who are constantly taking on the emotional burdens of others like their reserves of empathy get depleted leaving them feeling drained and overwhelmed exactly and while most of us aren't facing that level of emotional intensity dayto-day we can all experience empathy fatigue to some degree especially if we're surrounded by negativity or constantly consuming distressing news and social media so it sounds like it's important to be mindful of our own emotional health and to set boundaries when it comes to absorbing other people's emotions yes self-care is essential we can't pour from an empty cup taking care of our own emotional needs allows us to be more present and empathetic when we choose to be it's about finding that balance between being compassionate and protecting our own well-being that's it another potential challenge with empathy is the risk of becoming overly involved in other people's issues that makes sense we might try to fix everyone's problems or take on their emotional baggage as our own yes and while wanting to help those we care about is natural it's important to remember that we're not responsible for solving everyone's problems or carrying their emotional weight so how do we strike that balance between being supportive and setting healthy boundaries it's about recognizing that our role is to listen understand and offer support but not to take ownership of their challenges we can be a compassionate presence without becoming entangled in their problems offering empathy without enabling unhealthy patterns or becoming too emotionally invested you got it sometimes the most compassionate thing we can do is encourage someone to seek professional help or to establish boundaries that protect our own well-being empathy is a powerful force but it's important to use it wisely and to recognize our own limitations it's amazing to think about the impact it can have on our relationships and our lives absolutely empathy is the foundation for building trust fostering connection and creating a more compassionate and understanding world it's a gift we can give ourselves and others and it's one that keeps on giving this has been an incredible conversation Sarah we've really explored the art of listening and understanding from so many angles from being present and practicing active listening to overcoming those common barriers and cultivating empathy as we wrap up what's one final thought you'd like to leave our listeners with i think the most important takeaway is that listening and understanding are choices every day we have the opportunity to choose to be present to choose to listen with an open heart and to choose to cultivate empathy in our interactions and those choices have the power to transform our relationships our work and our lives in profound ways beautifully said it's a powerful reminder that we have the power to create more meaningful connections by simply choosing to be more present and empathetic listeners yeah what's particularly interesting to me is how that extends beyond our personal lives how does empathy play out in a broader kind of societal context yeah that's a really fascinating area to consider isn't it it's like those individual acts of empathy they don't just stay contained they actually ripple outward influencing our community as organizations even global dynamics so when we practice empathy in our own lives it can actually contribute to creating a more understanding and compassionate world around us it really can think about it for a second when people in a community are more empathetic they're more likely to have productive conversations to bridge those divides and to work together to actually solve those shared problems it's like empathy becomes this essential ingredient in building a more harmonious society exactly and this extends beyond just our local communities too when our leaders when those decision makers approach challenges with empathy they're more likely to consider everyone's needs they're more likely to find solutions that are fair and create policies that actually benefit everyone so empathy isn't just this nice warm fuzzy feeling it's a crucial component in creating a more just and equitable society for everyone i couldn't agree more and that on a global scale empathy is vital in promoting peace and understanding between nations when we can step outside of our own little cultural bubbles and try to truly understand the experiences and perspectives of those who are different from us we're less likely to give in to prejudice and fear and conflict it's about recognizing our shared humanity regardless of nationality ethnicity religion or any other arbitrary dividing line exactly empathy is the antidote to those us versus them mentalities that so often lead to division and strife it allows us to see beyond those artificial boundaries and recognize that we're all interconnected that our well-being is intertwined it's inspiring to think that even the smallest acts of empathy can have a ripple effect that reaches far beyond our immediate circle they really can and those ripples of empathy they can create waves of change transforming our world into a more compassionate just and peaceful place this has been a really incredible deep dive Sarah thank you so much for sharing your expertise with us today it's been my pleasure Mike thanks for having me and to all of our listeners thank you so much for joining us on this journey of discovery we hope you've learned some valuable tools and insights that will help you become more effective listeners and better communicators and remember this is just the beginning keep practicing those listening skills keep cultivating empathy and keep choosing to connect with others on a deeper level if you enjoyed this deep dive into the art of listening and understanding be sure to like this video share it with your friends and subscribe to the Learn English Lab YouTube channel for more fascinating deep dives into all sorts of interesting topics until next time keep listening keep learning and keep connecting okay everyone you know that feeling don't you that moment when like whatever you're working towards that big career goal that personal project that you know once got you so fired up yeah even just getting through a day that feels like waiting through mud suddenly just seems impossible and that voice in your head starts whispering about just stopping oh yeah we've all been there absolutely we all have and you know that's exactly what we're going to be digging into today okay so forget those like raw pep talks yeah you know we're not about that we've actually gone through all the material you showed um let's just call it your pasted text for now perfect to really understand what's actually going on when they get up and go just gets up and goes it really does more importantly we want to give you some real solid strategies like a real toolkit to find that spark again exactly because motivation it's not a bonfire is it it's not just this endless burning fire it flickers it flickers yeah sometimes it's blazing other times it's just embers so in this deep dive our goal is to give you those insights to fan those embers back into a flame that's right and we're going to do that when you need it most yes so why does this happen well so I think we need to unpack why that initial burst of energy that we get often fades okay and your sources actually touch on this when we begin something new there's this rush of dopamine in the brain right and this is this neurochemical that makes us feel good excited optimistic think about that buzz that you get at the very start of like a new project yeah that initial thrill right but that doesn't last does it well like any really intense feeling that dopamine surge isn't sustainable yeah over the long term it's not as soon as that novelty kind of wears off as soon as we hit like a snag a challenge that chemical high dips and what felt exciting now feels like effort yeah like a drag yeah just a bit of a drag and then you know think about the impact of setbacks as well okay like a rejection a failure just the sense that you're not making any headway one of your sources actually brought up this concept of learned helplessness okay which is essentially if we experience these repeated failures we start to think well actually our efforts don't matter right so why bother trying yeah it can feel pointless can it it can feel pointless and it's a very powerful demotivator it really is and then and then you've got the you know the everyday stuff as well haven't you oh yeah you've got deadlines you've got money worries absolutely you might even have people in your life who are not exactly supporting you yeah exactly like shall we say they're not fueling our fire yeah yeah and all of that can really amplify that urge to just quit absolutely i mean time constraints financial strain not having support system these are big drains on our motivation they really are it's amazing what people manage to do even with all of that stuff going on but here's the thing and this is really key from your materials motivation isn't just some random emotion that shows up or doesn't okay it's more like a muscle it's a skill that can be developed and strengthened by understanding what drains it and what fuels it okay so we're clearer now on why we feel demotivated but how do we put the brakes on how do we climb back up that hill so the first tool that I'm seeing here in your motivation toolkit is to re-examine your why pre-examine and reframe okay because this this is really your anchor your foundation m the reason that you started doing this in the first place and when those inevitable tough times hit this is what keeps you connected to your goal but it's not enough just to have a why is it no no it's not enough just to have this vague idea you've got to like really you need to revisit it revisit it yeah and be specific about it exactly and your materials really stress the power of getting very specific yeah they even gave a great example actually of shifting from you know I want to lose weight which is quite a general thing it is very to I want to lose weight so I can play with my kids in the park without getting winded oh wow so it's connecting it to something really specific it makes it more compelling doesn't it it makes it tangible it makes it emotionally significant it connects the present struggle with the outcome and research shows that having a clear purpose Yeah leads to greater resilience okay so the actionable step here is to sit down think about your why yes write it down in detail and then what make it visible make it visible put it somewhere where you'll see it all the time okay you know on your bathroom mirror as your screen saver on your phone whatever works for you and it's not static right as you grow and your goals change your why can evolve as well the key is to maintain that connection with it okay so we've got or why we know why we're doing it yes how do we break it down though because sometimes it just feels too big right well this is the second key strategy from your sources break down these big daunting goals into small manageable steps otherwise known as micro goals okay because feeling overwhelmed can be a real motivation killer you just think it's so far off i don't even know where to begin i don't know where to start and it leads to this kind of paralysis i know that feeling so well i bet you do yeah it's like staring at a blank page when you've got to write a novel yes exactly or a blank canvas when you've got to paint a masterpiece exactly where do you even start well the solution is to take that big objective and break it down okay into these tiny actionable pieces okay so instead of write a book Yeah the micro goal would be write 200 words today okay instead of run a marathon Yeah the micro goal is run one mile without stopping i can do that exactly and they're tangible they're achievable in the short term and you get those small wins don't you yes you do you get these small wins and each time you accomplish one it gives you that little boost of dopamine yes exactly they're like positive reinforcement yeah and your sources talk about acknowledging and celebrating those wins okay you know you finish those 200 words take a break have a reward your brain responds to that and they all add up don't they they do they really do and that cumulative effect of all these small steps is really significant okay so we've got our why we're breaking things down what's next well I think the next thing is embracing the power of routine okay because let's be honest relying solely on feeling motivated Yeah is about as dependable as the weather forecast you're not wrong there your mood your energy levels they fluctuate if you only act when you feel motivated you're going to be stopping and starting all the time so we need to establish habits we need to establish consistent habits they provide the structure that doesn't depend on your feelings so what do we do we pick one thing pick one consistent action that supports your goal okay and commit to doing it regularly okay so for example what could we do well you could dedicate 5 minutes each morning to language practice or you could spend 10 minutes stretching before bed okay so small things but regularly exactly consistency even in small doses trumps sporadic intensity okay james Clear talks about this in atomic habits which your sources referenced these habits they compound over time and lead to remarkable progress so 5 minutes every day might not feel like much no but over a year it could lead to something big yeah exactly and the sources also talk about habit stacking okay which is essentially linking the new habit to an existing habit right so for example right after I brush my teeth in the morning I will do my language practice right so it piggybacks on something you already do right so your brain doesn't even have to think about it it just becomes the next step yeah okay that makes sense so even when your motivation dips your routine will carry you forward okay so we've talked about having a h we've talked about breaking things down we've talked about habits but sometimes that urge to quit isn't about lack of drive it's about fear of failure it is it's like we're trying to protect ourselves yes absolutely from being disappointed yeah the anxiety of putting in all that effort and then not achieving what you want could be very powerful it can that little voice in your head is saying "What if you try your hardest and you still fail?" Yeah what if I'm just not good enough exactly and then you just don't even start yeah it's a way of avoiding confronting that failure but the thing is and your sources really highlight this failure is part of success it is it's not the opposite it's like a stepping stone it is think about all the people who have achieved great things they've all failed they've all had setbacks along the way yeah jk Rowling she got tons of rejections before Harry Potter was published and Thomas Edison had loads of failed light bulbs so many light bulbs yeah exactly so failure is actually feedback yes it's a way to learn it's not a judgment on you exactly your sources encourage us to reframe these setbacks as data points okay so you didn't meet a sales target analyze why a presentation didn't resonate get some constructive criticism when you view failure as a teacher Yeah it takes away its power it does and also what's the regret going to be if I quit now because I'm scared of failing i might regret that later what if I had just kept going exactly so sometimes that fear of not even trying is bigger than the fear of failure absolutely and that leads us to this fifth strategy which is the importance of who you surround yourself with oh yeah your people yeah your people we're social beings we're influenced by our environment and the people we spend time with you know if you're around people who are negative or discouraging it's really hard to stay positive it is but if you're around enthusiastic and supportive people Yes it can really lift you up it can and this isn't just anecdotal right your sources actually reference the Framingham Heart Study okay which remarkably demonstrated that things like happiness and even motivation can spread through social networks oh wow so it's like contagious positive energy so we need to really think about who we're spending time with yeah take stock of your social circle who encourages you who celebrates your progress and who is critical or discouraging and you don't have to cut people off right but prioritize your time with good people okay and what about finding people who are working towards similar goals yes find your tribe you know online forums local clubs workshops connect with people who have similar aspirations it's really good to not feel alone isn't it yeah you get that camaraderie you can share your experiences and learn from each other less likely to feel isolated okay so that's the people we surround ourselves with what about the voice in our head uh yes the inner critic yeah because often that's the biggest barrier isn't it yes it can be it's not even external it's internal yes that internal voice can be very powerful and it can be a source of so much negativity yeah and especially when you're already feeling demotivated yes it's like it just gets louder and it makes you doubt yourself it criticizes you and it just tells you to quit it says give up so how do we quiet that voice well the first step is to become aware of it okay notice that you're doing it okay and your sources say don't try and suppress it cuz that can backfire it can but notice the thoughts without judging them just observe them like clouds passing in the sky okay then you need to challenge them if it says you're going to fail counter it with something more positive like I've got this yeah I've done this before i can learn from my mistakes i can improve okay so I'm consciously reframing it yes and your sources also talk about third person selft talk okay which is really interesting what's that well instead of saying to yourself I can do this try saying "You've got this." No right you've got this yeah research by psychologist Ethan Cross okay suggests that this creates a psychological distance okay which reduces stress okay and actually boosts your resolve so it's like you're giving yourself advice exactly it's like getting advice from yourself but from a more objective place okay i like that okay so we've talked about reframing our thoughts yeah and that leads us quite nicely onto this next strategy from your sources which is rest don't quit rest don't quit because sometimes that urge to give up is actually your body and mind telling you they need a break yeah I can relate to that yeah you're exhausted you need to rest but that's not a weakness is it it's not it's essential okay rest is a strategic necessity okay i like that if you push yourself relentlessly when you're burnt out Yeah you're going to be counterproductive okay so what do we do schedule breaks yeah schedule breaks even before you feel completely depleted right use techniques like the Pomodoro technique working in intervals with regular breaks even just stepping away for a few minutes to move around clear your head can make a big difference and if I'm properly burnt out if you're in a deeper state of exhaustion take a longer break okay a day off a weekend right to disconnect and recharge oh and you'll find when you return Yeah you'll have a fresh perspective okay so now that we're feeling refreshed your sources talk about the power of visualization yes and not just the finish line no but the journey the journey as well so this is more than just wishful thinking then it's more than just wishful thinking okay there's a real psychological impact visualization helps to make your goals feel more tangible more attainable okay research in the journal of experimental social psychology shows that vividly imagining a successful outcome enhances your motivation and your belief in your ability to achieve it so picture yourself having achieved the goal yes how does that feel exactly okay but also picture the steps along the way yes visualize the process okay mentally rehearse taking those steps overcoming obstacles getting those small wins so it makes it feel less abstract and more real it makes it feel more within your control okay so we've got the visualization what about actually tracking our progress yes that's a really good one it's practical isn't it it is very practical but sometimes it's easy to forget to do it it is and it's really easy to feel like you're not getting anywhere yeah if you don't have a way to measure it if you don't see it yeah so track your progress track your progress however you want to do it yeah whether it's through a journal a spreadsheet a visual chart whatever works for you it's really good to have that visual isn't it it is because it provides concrete evidence of your efforts and your achievements no matter how small even the tiny things yes because seeing those numbers increase seeing that to-do list shrink can give you a real boost it can it's a tangible reminder that you are moving forward and it also keeps you accountable doesn't it it does because you can see what's working and what's not and it's harder to quit when you can see how far you've come it is okay so final strategy yes accepting that it's okay to pivot ah yes because sometimes that urge to quit Yeah means that the goal is no longer right for us exactly maybe things have changed life changes or our priorities have changed your values your desires they evolve yeah and if we're holding on to a goal that's no longer right for us it can be really demotivating it can be so sometimes we need to let go sometimes we need to change direction and that's not failure is it it's not It's self-awareness it's courage it's strength it's growth so it's not giving up no it's having the wisdom to know when something's not right anymore and the courage to redirect our energy exactly so if you're in a job that is making you unhappy Yeah it's okay to leave it is or if you've had a passion for something for years but it's not there anymore it's okay to move on yes these are acts of selfrespect and we deserve to be fulfilled don't we we do so there we have it the complete motivation toolkit yes we talked about reconnecting with your breaking down goals building routines reframing failure surrounding yourself with the right people mastering your inner dialogue using rest visualization tracking your progress and pivoting when you need to and the key message here is that motivation it's not something you're born with or without it's a set of strategies that anyone can learn yes so the next time you feel like giving up remember you don't have to use all of these at once just pick one pick one that resonates with you in that moment and give it a go yeah and often just taking that first step forward is enough to reignite that spark exactly and motivation often follows action it does we don't have to wait to feel motivated to start you don't we just need to start and you will start to feel more motivated and think about the benefits of pushing through mhm you build resilience you cultivate grit yes and you develop confidence confidence in your ability to achieve your goals so think about people who you really admire who've achieved great things mhm their journey wasn't always easy was it no it probably wasn't they had setbacks they had doubts but they kept going they persevered and you can too yes you can the only difference between you and them is time and persistence that's all so keep going keep fanning those flames you've got this you've absolutely got this hello and welcome back to the Learn English Lab i'm Mike and I'm so excited about our deep dive today it's going to be awesome we're going to be talking about understanding American culture which is such a rich topic and you know I've been looking at these sources you shared it's almost overwhelming you know you know where do you even begin with something like this american culture there's so many different things to consider well I think a good place to start Mike is by looking at the historical foundation you know um thinking about the colonial era for example okay the impact of the Puritans really laid down some of those fundamental values you know hard work education religious devotion uh and you can really see how those ideas still resonate in American society today oh absolutely i mean you can definitely draw a straight line from those early influences to so many things that are happening even now and and of course we can't talk about American culture without at least mentioning the American Revolution i mean that was like a a cultural earthquake that really kind of Oh yeah it definitely solidified those core ideals of freedom liberty and democracy that are just so deeply embedded in American identity you know what's funny is that uh and one of your sources actually quotes from a letter written by Thomas Jefferson well let me guess was it about individual liberty you got it huh you've been doing your homework i've been peeking i admit it but you know what's fascinating is that this idea of individual liberty that he was emphasizing wasn't just this abstract political principle it really fueled that whole spirit of westward expansion you know the frontier spirit that we always hear about oh this is what I find so fascinating yeah so you're telling me those those pioneers those cowboys those settlers heading out west were really driven by this deep belief in individual freedom self-reliance absolutely wow it's like woven into their DNA and so that ties into this whole emphasis on individualism there yes personal achievement carving your own path the pursuit of happiness i mean these are these are classic American values yeah but one of your sources makes a really interesting point yeah that this fierce individualism sometimes clashes with another core American ideal and that's the ideal of equality that that tension between the individual and the collective it's something that we see throughout American history right it's a constant kind of push and pull yeah and it plays out in so many different ways you know everything from the civil rights movement to debates about social justice today the concept of equality in America has been a journey and a long one it has been a journey and you know speaking of journeys we can't overlook this this huge concept of the American dream right and I know you've been doing a ton of research on this so I'm curious from what you've learned is it a myth is it a reality for some people or is there something else going on here it is a tricky one isn't it it's so deeply embedded in the American psyche this idea that anyone regardless of their background can achieve success and prosperity through hard work and determination mhm but the reality as your sources point out is far more nuanced than that so give us the breakdown okay well for one thing the definition of the American dream itself seems to constantly be shifting interesting one of your sources a sociologist actually argues that oh before you dive into that Sure i'm curious how does this notion of the American dream connect to those everyday aspects of American culture like the way people communicate you know or social norms h that's a great question and it actually leads us perfectly into our next topic oh okay let's talk about that famous American directness in communication is it real or is it just a stereotype all right let's find out it's more than just a stereotype i'd say Americans do tend to value clarity and efficiency right so they'll often get right to the point which can feel a little blunt to people from cultures that have a more indirect style you know it's funny because one of the articles you sent me actually talked about this and they were saying that this directness might actually be connected to that whole historical emphasis on individual liberty and self-reliance yeah if you think about it those early settlers you know they had to be clear and straightforward to get things done totally they're building communities they're forging new paths they're negotiating deals they don't have time to No time for small talk exactly so if I'm trying to navigate this directness any tips to avoid any kind of cultural missteps well I think the main thing to remember is that it's not meant to be rude it's just a different way of communicating okay and also be mindful of personal space oh yeah personal space that's a big one americans like to have a little bit of distance okay so what's a good rule of thumb like how much space are we talking about i'd say arms length is a good starting point okay but it can vary depending on the situation who you're talking to sure the context exactly okay good to know and while we're on the subject of cultural norms yeah can we talk about tipping oh tip this is something that a lot of people find really confusing yeah I can see why so why is it so important in America well it's deeply embedded in the service industry here a lot of servers bartenders other service workers actually rely on tips to make a living wage so it's almost like it's built into the system it kind of is interesting and it's not always obvious you know who to tip how much to tip yeah it can be a little tricky it could be a minefield one of your sources that travel guide actually breaks down all the different tipping amounts oh perfect i'll definitely be checking that out it's a good resource okay let's switch gears a little bit and talk about something a little more fun okay american popular culture i mean American music movies TV shows they're known all over the world global phenomenon yeah so what are some of the most iconic elements that are like distinctly American oh where do we even begin american music has had such a huge impact worldwide i mean think about jazz blues rock and roll hiphop country these genres all originated in the US and they've really shaped music globally i feel like American music has this incredible energy and this real ability to blend different cultural influences yeah absolutely what about movies and TV shows well Hollywood for better or for worse has become like this global entertainment powerhouse it has and American movies and TV shows they often reflect American values anxieties dreams even if they're sometimes a little exaggerated a little haha okay last question before we move on okay i've talked about high culture now let's talk about food all right everyone knows the stereotypes burgers fries apple pie but what are some truly iconic American dishes that really represent the country's diverse culinary landscape american food is so much more than just the stereotypes i'm glad to hear it one of your sources had a really interesting take on this oh yeah they were arguing that American cuisine is like a culinary time capsule you know reflecting different waves of immigration and cultural exchange so it's kind of like a melting pot just like American culture itself exactly you've got regional specialties like southern barbecue New England clam chowder TMEX Cajun food all so different yeah each with its own unique history and flavor profile and of course you can't forget the influence of immigrant communities huge impact yeah adding so many layers of flavor and diversity to American food absolutely you know this is a great point american culture isn't a monolith it's not right you've got regional differences ethnic and racial diversity different generations all contributing to this this bigger picture yeah it's multifaceted it is so how does all of this complexity come together to make American culture what it is well that's the beauty of it american culture is dynamic it's constantly evolving it's like a tapestry it's not static it's fluid it's messy and it's always adapting to the changing times and I think that's what makes it so fascinating to explore yeah i totally agree i mean this conversation has really highlighted just how many layers there are to unpack we've only just scratched the surface but hopefully this deep dive has given you a better understanding of some of the key forces that have shaped American culture and continue to shape it today absolutely speaking of forces we can't ignore the impact of technology and innovation right i mean the US has been a leader in technological advancement sure and that's really had a huge influence on how Americans live work and interact oh yeah without a doubt think about the invention of the telephone and the automobile the rise of the internet and social media it's crazy how much things have changed it really is american culture is deeply intertwined with the spirit of innovation and the pursuit of technological progress yeah and it makes you wonder about the future of American culture in this you know rapidly changing digital world absolutely it's a fascinating question it is that actually reminds me of another important institution the American education system uh-huh how does that fit into this whole picture of American culture education is incredibly valued in American culture you know there's a strong belief in its power to open doors create opportunities makes sense the US has this long tradition of public education and there's this constant push to improve and innovate within the education system uhhuh one of your sources a report on educational trends actually makes the case that before we dive into that report sure i'm curious what are some of the broader values or goals that the American education system aims to instill in students well it's not just about you know wrote learning or acquiring technical skills okay there's a big emphasis on critical thinking problem solving creativity and adaptability oh wow the goal is to equip students with the tools they need to navigate a world that's constantly changing so it's about fostering well-rounded individuals who can really contribute to society exactly and that includes not just in STEM fields but also in the humanities arts and social sciences so it's about cultivating a diverse range of talents and perspectives yes that seems to be a recurring theme in our conversation about American culture mhm it is it's about embracing different points of view fostering innovation and constantly pushing the boundaries of what's possible right we could talk about this forever we could but I think we've given our listeners a pretty good foundation to build upon i think so too before we wrap things up though I have one final question okay we've talked about all these different facets of American culture the history the values the communication styles the food the technology the education system but what about the intangible what about that elusive American spirit we often hear about what does it actually mean and how does it show up in everyday life that's a tough one to really define you know it's it's hard to put your finger on it but it's this energy that you can feel it runs through American history and culture it's this mix of optimism resilience a can do attitude and a belief in the power of individuals it's like this idea that anything is possible if you just work hard enough never give up that classic image of you know pulling yourself up by your bootstraps that's it it's self-reliance determination willingness to face challenges head on you know and you see it in those stories of immigrants who came to America with nothing yes and built these amazing lives for themselves and their families absolutely or those entrepreneurs who start companies in their garages and turn them into you know global businesses and even just everyday people who face really tough situations with so much courage it's inspiring it is it's this belief in human potential yeah and that you can overcome any obstacle if you put your mind to it that's the American spirit one of the articles you shared mentioned how this American spirit is often portrayed in literature and film oh that's so true it's a recurring theme in an American storytelling from classic novels like The Great Gatsby to more modern films like The Pursuit of Happiness they capture that belief in reinvention the pursuit of a better life it's a powerful narrative yeah and it makes you think about how that narrative has evolved as the American experience itself has become more diverse and more complex it's not a static thing the American spirit it's been shaped and reshaped by so many different groups of people and different historical events so it's not just something from the past it's something that's constantly being redefined exactly and that's what keeps it relevant today it's not about clinging to the past it's about embracing innovation adaptability and that resilience that's always been at the heart of the American experience i love that you know th this whole conversation has really highlighted just how dynamic American culture is it really is it's always changing it's absorbing new influences always evolving yeah it's pushing boundaries and that's what makes it so fascinating well Sarah this has been an incredible journey through American culture it has been i feel like we've covered so much ground we have but there's always more to explore there's always more to learn for sure but we've given our listeners a great place to start a good foundation yeah and hopefully we've sparked their curiosity i hope so too so to all of our listeners out there we want to hear from you what aspects of American culture are you most intrigued by right what questions do you still have after this deep dive share your thoughts in the comments below exactly and don't forget to like share and subscribe to the Learn English Lab YouTube channel for more deep dives into fascinating topics thanks for joining us thanks everyone [Music]