Effortless English Podcasts
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How to Train Your English Ears from Zero.
Alex: Hi everyone, welcome back to Effortless English Podcasts.
Alex: I'm Alex.
Luna: And I'm Luna!
Alex: Today, we’re talking about something that almost everyone struggles with—bad habits.
Luna: Oh yes. Like eating chips at midnight or checking your phone every five minutes.
Alex: Exactly.
Alex: We all have something we wish we could stop doing.
Alex: But for some reason, it just keeps coming back.
Luna: It’s like those bad habits have their own little power switch that turns on whenever we try to change.
Alex: Right.
Alex: And even when we want to stop, we often feel stuck.
Alex: Take procrastination, for example.
Alex: You tell yourself you’ll just take a short break.
Alex: Next thing you know, it’s three hours later and you’ve watched twenty cat videos.
Luna: Hey, those cat videos are important emotional support!
Alex: Sure, sure.
Alex: But seriously, changing habits isn’t easy.
Luna: People try so many things—new apps, planners, routines—but they often fall back.
Alex: And that’s not because people are lazy or weak.
Alex: It’s because habits are deep.
Alex: They’re wired into our brain through repetition.
Luna: And sometimes, they’re not even about the habit itself.
Luna: It’s about what we feel when we do it.
Alex: Exactly.
Alex: That’s why we’re diving into this topic today.
Luna: We’ll talk about why habits are so hard to break, even when we know they’re bad.
Alex: And we’ll also look at what science says about how to actually fix them.
Luna: And don’t worry, we’re not just going to throw big theories at you.
Alex: Yeah, we’ll also share real stories, useful tips, and some laughs along the way.
Luna: So if you’ve ever tried and failed to change a habit, this episode is for you.
Alex: Before we dive in, a quick reminder.
Alex: You can find the full text of today’s episode in the video description below.
Luna: And we’ve also got subtitles in multiple languages.
Alex: Just turn on the CC button if you need them.
Luna: Also, don’t forget to subscribe to our channel if you haven’t already.
Alex: That way you won’t miss out on future episodes.
Luna: All right, let’s get started.
Alex: First up, we’re going to explore why bad habits are so tough to change.
Alex: Spoiler: it’s not because your willpower is weak.
Luna: And it’s definitely not because you’re lazy.
Alex: There’s a whole science behind it.
Luna: But before we jump into all that brain talk, let’s quickly list a few habits we’ve all dealt with.
Alex: Like staying up too late when you know you should sleep.
Luna: Or checking your phone first thing in the morning, before even brushing your teeth.
Alex: Or skipping exercise even when you promised yourself to start today.
Luna: Or opening delivery apps because cooking feels like rocket science.
Alex: Yes, exactly.
Alex: These things seem small, but over time, they build patterns.
Luna: And those patterns become automatic.
Alex: The good news is, you can change them.
Luna: Not overnight, but with small, smart steps.
Alex: So let’s dig into how habits work and how to reset them.
Luna: This is going to be fun.
Alex: And maybe a little painful too.
Luna: Painful?
Alex: Well, only if you realize you’ve been stuck in the same loop for years.
Luna: Oof, don’t remind me.
Alex: All right, now let’s get into the science behind all this.
Alex: So, let’s begin with a simple question.
Alex: Why are bad habits so hard to change?
Luna: I’ve always wondered that.
Luna: I mean, we know it’s bad.
Luna: We say we want to stop.
Luna: But somehow, we keep doing it again.
Alex: That’s because habits are like shortcuts for the brain.
Alex: When we do something over and over, our brain learns to do it without thinking.
Luna: Like driving the same way to work every day.
Alex: Yes, or brushing your teeth.
Alex: After enough practice, it becomes automatic.
Luna: So even bad habits can become automatic?
Alex: Exactly.
Alex: Let’s say you check your phone when you're bored.
Alex: If you do that every time, your brain links “bored” with “phone scroll.”
Luna: Oh wow.
Luna: So I’m basically training my brain to reach for Instagram every time I feel empty inside?
Alex: In a way, yes.
Alex: And the more you do it, the stronger that habit loop gets.
Alex: Cue, routine, reward.
Luna: Sounds like a video game.
Alex: Kind of.
Alex: Let’s break that down.
Alex: Cue is the trigger—like feeling bored.
Alex: Routine is the habit—like checking your phone.
Alex: Reward is the feeling you get—like a small hit of dopamine.
Luna: Dopamine?
Alex: It’s a brain chemical that makes you feel good.
Luna: So my brain’s like, “Hey, that felt nice. Let’s do it again!”
Alex: Exactly.
Alex: And here’s the tricky part.
Alex: Our brains love things that feel easy and rewarding.
Alex: That’s where the comfort zone comes in.
Luna: You mean that place where we lie in bed and pretend life’s fine?
Alex: Yeah, pretty much.
Alex: The brain uses less energy when it sticks to what it knows.
Alex: So when you try to break a habit, your brain resists.
Luna: That explains why starting a new habit feels like climbing a hill.
Alex: It is like climbing.
Alex: You're building a new path in your brain, and it takes effort.
Alex: Meanwhile, the old path is still there, waiting, easy, smooth.
Luna: So, the moment you’re tired or stressed, your brain just slides back to the easy path.
Alex: Yep.
Alex: That’s where emotion comes in.
Alex: Bad habits often show up when we’re feeling bad—lonely, angry, bored.
Luna: Like eating chocolate after a fight with your boyfriend.
Alex: Or staying up late binge-watching shows to escape a bad day.
Alex: These habits become emotional coping tools.
Luna: So even if we know they’re unhealthy, they help us feel better for a moment.
Alex: Exactly.
Alex: The problem is, the relief is short.
Alex: But the habit gets stronger every time we do it.
Luna: Ugh, that’s unfair.
Alex: It is.
Alex: But here’s the thing—knowing how habits form is the first step to changing them.
Luna: So the brain isn’t against us.
Luna: It’s just… lazy?
Alex: Efficient. Let’s say efficient.
Luna: Fine. Efficient.
Alex: That’s why we need smart strategies.
Alex: We can’t just use willpower alone.
Luna: Because willpower runs out, right?
Alex: Exactly.
Alex: It’s like a battery.
Alex: When you’re tired or stressed, it drains faster.
Luna: That’s why I always break my diet after a bad day.
Alex: And why people skip workouts when they’re overwhelmed.
Luna: Okay, so habits form through repetition.
Luna: The brain wants to save energy.
Luna: And emotions add fuel to the fire.
Alex: That’s a perfect summary.
Alex: In the next part, we’ll look at the most common bad habits people struggle with.
Luna: Let me guess—procrastination will be top of the list.
Alex: Oh, you know it.
Luna: Can’t wait to roast myself in that section.
Alex: Same here.
Alex: But don’t worry.
Alex: We’ll also talk about how to deal with them, one step at a time.
Alex: All right, let’s talk about some of the most common bad habits people struggle with.
Luna: Okay, let me guess again.
Luna: Procrastination is number one, right?
Alex: You bet.
Alex: Procrastination is like the king of bad habits.
Luna: Or maybe the villain.
Alex: Either way, it’s something we all fight with.
Alex: And it often shows up in small ways.
Alex: Like waiting until the last minute to do homework or reply to an email.
Luna: Or cleaning the kitchen only when guests are coming.
Alex: Yep.
Alex: The reason procrastination is hard to beat is because it gives us short-term relief.
Luna: You mean, when I avoid a task, I feel better for a while.
Alex: Exactly.
Alex: Your brain says, “Yay, no stress for now!”
Alex: But later, the work is still there.
Luna: And worse.
Alex: And more stressful.
Luna: So the cycle repeats.
Alex: The trick is to make the task feel small.
Alex: Instead of “I need to write a report,” say “I’ll write just one sentence.”
Luna: That actually works.
Luna: I’ve tried writing one sentence and ended up writing a full page.
Alex: That’s the power of starting.
Luna: Okay, what’s next?
Alex: Staying up too late.
Alex: Sleep problems are a big issue for many people.
Luna: Oh boy, this one hits me hard.
Luna: I always say I’ll sleep early, then suddenly it’s 2 a.m.
Alex: You’re not alone.
Alex: The problem is, night habits are hard to break because they’re tied to freedom.
Luna: What do you mean?
Alex: During the day, we follow rules.
Alex: But at night, it feels like our time.
Luna: So we scroll, watch, snack—because no one’s watching.
Alex: Exactly.
Alex: But poor sleep adds up.
Alex: Less energy, bad mood, harder focus.
Luna: And more coffee the next day.
Alex: Which keeps the cycle going.
Alex: A good tip is to create a clear bedtime routine.
Luna: Like reading or dimming the lights.
Alex: Yes, and setting a fixed sleep time—even on weekends.
Luna: Ouch. That part hurts.
Alex: I know, but it works.
Luna: Okay, next bad habit?
Alex: Constant phone use.
Luna: Oh no. Here we go.
Alex: This one is huge.
Alex: Most people touch their phone hundreds of times a day.
Luna: I believe it.
Luna: I even check my phone while brushing my teeth.
Alex: That’s multitasking gone wrong.
Luna: I call it efficiency.
Alex: Studies show phone use can break our focus.
Alex: It takes over twenty minutes to fully return to a task after a distraction.
Luna: And that’s if we return at all.
Alex: Right.
Alex: One way to fight this is to use phone-free zones.
Luna: Like no phone at the dinner table.
Alex: Or turning off notifications during work.
Alex: Also, tracking your screen time helps.
Luna: Yeah, seeing the number can be a shock.
Alex: That shock can lead to change.
Luna: Okay, what’s the final one on our list?
Alex: Not moving enough.
Alex: Sitting too long.
Alex: It’s a silent bad habit.
Luna: It doesn’t feel like a problem, but it is.
Alex: Too much sitting affects blood flow, muscles, and even mood.
Luna: I’ve felt that.
Luna: After hours of sitting, I feel tired but not in a good way.
Alex: Exactly.
Alex: The body needs motion.
Alex: But most people work at desks and forget to move.
Luna: So what can we do?
Alex: Simple steps.
Alex: Stand up every 30 minutes.
Alex: Walk during phone calls.
Luna: Or stretch while watching TV.
Alex: Yes. Little movements matter.
Luna: So to sum up—
Luna: We’ve got procrastination, sleep issues, phone addiction, and no movement.
Alex: All common, all changeable.
Luna: And all connected to how we live every day.
Alex: In the next part, we’ll dig into how these habits are wired into the brain.
Luna: And what we can do to change the wiring.
Alex: Step by step.
Luna: Or scroll by scroll.
Alex: Hopefully less scrolling.
Luna: I’ll try.
Alex: So now that we’ve talked about the bad habits themselves, let’s go deeper.
Alex: Let’s look at what’s happening inside our minds.
Luna: You mean, like, brain science and psychology?
Alex: Exactly.
Alex: There’s a simple model from psychology that helps us understand habits.
Alex: It’s called the habit loop.
Luna: Sounds like a dance move.
Alex: Not quite.
Alex: It has three parts—cue, routine, and reward.
Luna: Oh, we mentioned this earlier!
Alex: Yes, but now let’s break it down more clearly.
Alex: The cue is what triggers the habit.
Alex: It could be a time, a feeling, a place, or even a person.
Luna: Like feeling bored or seeing your phone.
Alex: Exactly.
Alex: Then comes the routine—the actual behavior.
Luna: Like opening a social media app.
Alex: Right.
Alex: And the reward is what you get from it—like a feeling of connection or fun.
Luna: Even if it’s just for two seconds.
Alex: Yes.
Alex: That feeling is enough to teach your brain, “Do it again next time.”
Luna: That explains a lot.
Alex: The problem is, many of us aren’t aware of this loop.
Alex: It happens automatically.
Luna: So we keep doing the habit without thinking about it.
Alex: Exactly.
Alex: That’s where the brain’s energy-saving system comes in.
Luna: Energy-saving? Like low-power mode?
Alex: Kind of.
Alex: The brain uses up to 20% of the body’s energy.
Alex: So it loves to create shortcuts.
Alex: Habits are those shortcuts.
Luna: So once something becomes a habit, it saves brain power.
Alex: Yes.
Alex: That’s why change feels hard.
Alex: You’re asking the brain to use more energy.
Luna: And it says, “No thanks, I like this lazy loop.”
Alex: Exactly.
Alex: The brain will choose the easy path unless you make a clear effort.
Luna: So awareness is key.
Luna: You have to notice the cue before you can change the routine.
Alex: Right.
Alex: And you can’t just remove a habit—you have to replace it.
Luna: Replace the routine, but keep the same cue and reward?
Alex: That’s one proven way.
Alex: Like, if stress is the cue and smoking is the routine, try deep breathing instead.
Luna: So the stress still comes, but you respond differently.
Alex: Exactly.
Luna: That makes sense.
Luna: But what about the stories we tell ourselves?
Alex: Ah, now we’re talking about cognitive bias.
Luna: Oh boy, sounds fancy.
Alex: It just means the brain tries to explain its own behavior—even if it’s not logical.
Luna: Like saying, “I deserve this cake because today was hard.”
Alex: Yes!
Alex: That’s reward rationalization.
Alex: You justify a habit because it fits your mood or belief.
Luna: Even if you know deep down it’s not helping.
Alex: Exactly.
Alex: That’s how habits hide behind good-sounding excuses.
Luna: Like, “I’ll start tomorrow” or “One more time won’t hurt.”
Alex: Those are classic ones.
Alex: And they help the habit survive.
Luna: Wow, so habits have a whole defense system.
Alex: Pretty much.
Alex: The brain is smart—but sometimes, too smart.
Alex: It protects the old ways because they feel safe.
Luna: So to change, we need to break the story too.
Alex: Yes.
Alex: Ask yourself, “Is this really true?”
Alex: Or “What else could I do instead?”
Luna: It’s like talking back to your own thoughts.
Alex: Exactly.
Alex: That’s called metacognition—thinking about your thinking.
Luna: Sounds deep, but useful.
Alex: It is.
Alex: The more aware you are of your thought patterns, the more power you have to change them.
Luna: So habit change is not just about actions.
Luna: It’s also about beliefs.
Alex: Right.
Alex: Beliefs, emotions, and routines all work together.
Luna: And if we can shift one piece, the whole system can change.
Alex: That’s the idea.
Luna: Okay, I’m ready to hack my brain.
Alex: Great, because next, we’re looking at science-backed methods to do exactly that.
Luna: Let’s go!
Alex: All right, now that we understand how habits work, let’s talk about how to change them.
Luna: Finally, the good part.
Luna: Tell me there’s hope.
Alex: There is.
Alex: And the first method is something called replacement.
Luna: Replace a bad habit with a good one, right?
Alex: Exactly.
Alex: You don’t just remove a habit—you replace it.
Alex: The cue stays the same, but you switch the routine.
Luna: So if I eat snacks when I’m bored, I can try drinking water or going for a walk?
Alex: That’s a perfect example.
Alex: Or if stress makes you want to scroll your phone, you could try deep breathing or journaling.
Luna: But what if the new habit feels boring?
Alex: That’s normal.
Alex: At first, it won’t feel as satisfying.
Alex: But over time, the brain starts to link the new routine with the same reward.
Luna: So the key is to make the replacement easy and repeatable.
Alex: Exactly.
Alex: Don’t choose something complicated.
Alex: Keep it simple, or your brain won’t stick with it.
Luna: Got it.
Luna: What’s next?
Alex: The second method is micro habits—or mini habits.
Luna: Oh, I’ve heard of this.
Luna: Like doing one push-up a day?
Alex: Yes.
Alex: The idea is to make the habit so small, it’s too easy to skip.
Alex: That way, your brain won’t resist.
Luna: And once I start, I might do more.
Alex: Exactly.
Alex: Starting is the hardest part.
Alex: Micro habits help you start.
Luna: So instead of “read 30 pages,” I can say “just open the book.”
Alex: That’s the trick.
Alex: It sounds silly, but it works.
Alex: Because once the action begins, momentum builds.
Luna: It’s like tricking your brain in a good way.
Alex: Yep.
Alex: And the goal isn’t to do a lot.
Alex: It’s to do it every day.
Luna: That’s powerful.
Alex: The third method is habit tracking.
Luna: You mean writing it down?
Alex: Yes.
Alex: When you track your habits, you see your progress.
Alex: It creates a reward in your brain.
Luna: Like checking off a box?
Alex: Exactly.
Alex: That small checkmark feels good.
Alex: It tells your brain, “Nice job, let’s keep going.”
Luna: I’ve seen habit apps that show streaks.
Luna: And I feel sad when the streak breaks.
Alex: That’s the idea.
Alex: Streaks build motivation.
Alex: And data gives feedback.
Alex: You see what’s working and what’s not.
Luna: So I should track every day?
Alex: Ideally, yes.
Alex: You don’t need a fancy tool.
Alex: A simple notebook works too.
Luna: Or a whiteboard with stickers!
Alex: If stickers help, use stickers.
Alex: The point is to build awareness and consistency.
Luna: And maybe celebrate small wins.
Alex: Absolutely.
Alex: When you reach a goal—even a small one—give yourself a reward.
Luna: Like watching a show guilt-free.
Alex: Or having your favorite snack—if that’s not the habit you’re trying to break.
Luna: Good point.
Alex: So, to sum up: replace bad habits with better ones.
Alex: Start small with micro steps.
Alex: And track your progress to stay motivated.
Luna: I like that.
Luna: It feels doable.
Alex: That’s the key—make it doable.
Alex: Don’t aim for perfect.
Alex: Aim for consistent.
Luna: That’s a great reminder.
Alex: Coming up next, we’ll look at one specific habit—procrastination—and how to deal with it.
Luna: Oh, my greatest enemy.
Alex: Mine too.
Luna: Let’s face it head-on.
Alex: All right, time to talk about procrastination.
Alex: The habit of putting things off again and again.
Luna: This one hits hard.
Luna: I’ve delayed washing dishes for three days.
Alex: That’s not so bad.
Alex: I once delayed paying a bill until the service stopped.
Luna: Oof, you win.
Alex: But why do we procrastinate?
Alex: One big reason is perfectionism.
Luna: You mean, we wait because we want it to be perfect?
Alex: Exactly.
Alex: We think, “If I don’t have time to do it right, I won’t do it at all.”
Luna: That’s me.
Luna: I’ll stare at a blank screen because I’m scared to write the wrong thing.
Alex: That fear stops action.
Alex: But doing nothing is worse than doing it imperfectly.
Luna: True, but tell that to my brain.
Alex: I get it.
Alex: Another cause is time distortion.
Luna: What’s that?
Alex: It’s when you feel like a task will take forever, even if it won’t.
Luna: Oh, like thinking cleaning will take two hours when it only takes twenty minutes.
Alex: Exactly.
Alex: Or believing you need three hours of focus, so you never start.
Luna: But once I do start, it’s usually not that bad.
Alex: That’s the trick.
Alex: The idea of the task is more painful than the task itself.
Luna: That’s so true.
Luna: But how do we beat that feeling?
Alex: First, we need to look at the things we tell ourselves.
Luna: Like what?
Alex: Things like, “I’ll do it later,” or “I work better under pressure.”
Luna: Or “I’m too tired right now.”
Alex: Exactly.
Alex: These are comfort phrases.
Alex: They sound helpful but keep us stuck.
Luna: So we need to replace the self-talk too?
Alex: Yes.
Alex: Try saying, “I’ll just do five minutes” or “Let’s see how far I get.”
Luna: That sounds easier to agree with.
Alex: It lowers the pressure.
Alex: And once you begin, the fear often fades.
Luna: Okay, give me some tools.
Alex: One great tool is the Pomodoro Technique.
Luna: Tomato what?
Alex: It’s a time system that uses 25-minute focus blocks.
Alex: You work for 25 minutes, then take a 5-minute break.
Luna: That sounds doable.
Alex: It builds urgency without feeling heavy.
Luna: I could do that.
Alex: Another method is time blocking.
Luna: You mean, setting a fixed time for tasks?
Alex: Yes.
Alex: Instead of saying “I’ll write later,” you block 10–11 a.m. for writing.
Alex: It creates structure.
Luna: Like making an appointment with myself.
Alex: Exactly.
Alex: And here’s one more tip—have a clear starting point.
Luna: Why is that important?
Alex: Because “start working” is vague.
Alex: But “open the file and write the title” is clear.
Luna: So I don’t need to plan the whole task.
Luna: I just need to know the first move.
Alex: Right.
Alex: Once you begin, your brain starts rolling.
Luna: I’ve felt that.
Luna: After starting, I usually don’t want to stop.
Alex: That’s the power of starting.
Alex: Momentum beats motivation.
Luna: So, beat procrastination with structure, small starts, and time tricks.
Alex: You got it.
Luna: I feel ready to face my to-do list.
Alex: One tomato at a time.
Alex: All right, now that we’ve talked about theories and tips, let’s share some personal stuff.
Luna: Time for true confessions.
Alex: Let me start.
Alex: I used to be terrible at going to the gym.
Luna: No way, you work out all the time now.
Alex: Not always.
Alex: I used to buy memberships and go once.
Alex: Then I’d say, “I’ll go next week.”
Alex: But next week never came.
Luna: Classic.
Alex: So I changed my approach.
Alex: I made it a rule: I only had to go for ten minutes.
Luna: That’s it?
Alex: Yep.
Alex: I told myself, “Even if I just stretch and leave, it counts.”
Luna: Did you ever leave after ten minutes?
Alex: Once.
Alex: Every other time, I stayed longer.
Alex: The hard part was just getting there.
Luna: That’s genius.
Alex: I also kept my gym bag in the car.
Alex: No thinking, no packing—just go.
Luna: You built a low-friction system.
Alex: Exactly.
Alex: Make the good habit easy, and the bad habit hard.
Luna: Did it work right away?
Alex: It took a few weeks.
Alex: But after a month, it became part of my day.
Alex: Like brushing teeth.
Luna: Wow.
Luna: Okay, my turn.
Luna: I once tried to wake up at 5 a.m. every day.
Alex: Why would you do that to yourself?
Luna: I read a book that said early risers are more successful.
Alex: And?
Luna: I failed after three days.
Luna: I was cranky, tired, and late to everything.
Alex: Sounds like torture.
Luna: But I learned something.
Luna: I wasn’t failing because I was lazy.
Luna: I failed because the habit didn’t fit me.
Alex: That’s important.
Luna: So I stopped trying to be a morning person.
Luna: Instead, I built an evening wind-down routine.
Alex: Like what?
Luna: I stop using screens after 9 p.m., light a candle, and read a book.
Alex: That sounds relaxing.
Luna: It helped me sleep better.
Luna: And that made mornings easier—without forcing them.
Alex: So instead of chasing a trendy habit, you made your own.
Luna: Exactly.
Luna: It taught me that habits need to match you.
Alex: Not every tip works for everyone.
Luna: Right.
Luna: You have to test, tweak, and try again.
Alex: And be kind to yourself in the process.
Luna: Always.
Alex: In the end, it’s not about doing things perfectly.
Alex: It’s about showing up.
Luna: And finding what sticks.
Alex: If we can do it, so can you.
Alex: All right, let’s move on to something really important—how to keep the change going.
Luna: Because starting is great, but staying on track is the real challenge.
Alex: Exactly.
Alex: One way to make habits stick is by changing your environment.
Luna: You mean like rearranging your room?
Alex: Sometimes, yes.
Alex: Let’s say you want to eat healthier.
Alex: Keep fruit on the counter and hide the chips.
Luna: Out of sight, out of mind.
Alex: Exactly.
Alex: The less friction, the easier the habit.
Alex: Make good habits obvious and bad ones harder to reach.
Luna: Like putting your phone in another room during study time?
Alex: That’s a great one.
Alex: Or setting workout clothes by your bed the night before.
Luna: I’ve tried that.
Luna: It makes it harder to say “no” in the morning.
Alex: That’s the point.
Alex: You shape your space to shape your behavior.
Luna: Okay, but what about people?
Luna: Habits feel easier when I’m doing them with friends.
Alex: That brings us to the second point—support systems.
Alex: People make a huge difference.
Alex: Share your goal with a friend or find an accountability partner.
Luna: Someone who checks on your progress.
Alex: Yes.
Alex: It can be a workout buddy, a group chat, or even a family member.
Luna: Or you can use apps.
Alex: Exactly.
Alex: Habit-tracking apps can remind you, show streaks, and send little rewards.
Luna: One app even grows a tree every time you stay focused.
Alex: That’s the Forest app.
Alex: Small digital rewards can boost motivation.
Alex: You can also create your own reward system.
Luna: Like buying a small gift after seven days of success?
Alex: That’s a great idea.
Alex: Rewards don’t have to be big—just meaningful.
Luna: Even taking a break or watching a favorite show feels good when it’s earned.
Alex: Right.
Alex: Rewards make the brain associate the habit with good feelings.
Alex: That helps it stick.
Luna: But what if I mess up?
Luna: What if I break the habit after a few days?
Alex: Great question.
Alex: That leads to our last point—how to handle failure.
Luna: Because it happens.
Alex: Yes, to everyone.
Alex: Missing one day isn’t the problem.
Alex: The problem is thinking, “I failed, so I’ll quit.”
Luna: I’ve done that.
Luna: Miss one workout and then stop for a month.
Alex: It’s called the “what-the-heck” effect.
Luna: That’s a real thing?
Alex: Yes, in psychology.
Alex: One mistake makes us feel like we ruined everything.
Luna: So we give up.
Alex: But one slip doesn’t erase your progress.
Alex: The goal is to bounce back fast.
Luna: Like saying, “Okay, that happened. Now back to it.”
Alex: Exactly.
Alex: You can even plan for failure.
Luna: Plan to fail?
Alex: No, plan what to do after a miss.
Alex: Like, “If I skip a day, I’ll double down tomorrow.”
Luna: Or “I’ll text my friend for a boost.”
Alex: Yes.
Alex: Make a recovery plan part of your habit system.
Luna: That way, one small fall doesn’t turn into a total crash.
Alex: Right.
Alex: Long-term success is about getting back on track again and again.
Luna: I like that.
Luna: It feels more forgiving.
Alex: And more realistic.
Alex: Because life happens, but we can still move forward.
Luna: One good habit at a time.
Alex: Let’s take some time to answer questions we often hear about changing habits.
Luna: Because we know this topic brings up a lot of “what ifs.”
Alex: First one—how long does it take to form a new habit?
Luna: Ooh, the big one.
Luna: I’ve heard 21 days, 30 days, even 90.
Alex: The truth is, there’s no one-size-fits-all number.
Alex: A 2009 study found it takes anywhere from 18 to 254 days.
Luna: Whoa, that’s a big range.
Alex: It depends on the habit, the person, and how often it’s done.
Alex: On average, it takes about 66 days.
Luna: So don’t give up if week two feels messy.
Alex: Exactly.
Alex: If you miss a day, that doesn’t restart the whole process.
Alex: Just get back on track.
Luna: Progress isn’t a straight line.
Alex: It’s more like a squiggly path.
Luna: Full of bumps and little wins.
Alex: Just focus on showing up.
Alex: Keep going and let the habit grow with time.
Luna: Okay, next question.
Luna: What if I know I need to change—but I just don’t want to?
Alex: That’s more common than people admit.
Alex: Change takes energy, and it’s normal to feel resistance.
Luna: I’ve had that.
Luna: Like knowing I should sleep early, but wanting to watch “just one more episode.”
Alex: That’s the inner conflict—logic vs. emotion.
Alex: One way to deal with this is to focus on your “why.”
Luna: You mean the deeper reason?
Alex: Yes.
Alex: Ask yourself, “What will this habit help me become?”
Luna: Like, “If I sleep early, I’ll have more energy and feel better.”
Alex: Exactly.
Alex: Make that benefit clear and emotional.
Alex: Then take one small step—don’t wait for full motivation.
Luna: Because waiting for motivation is like waiting for perfect weather.
Alex: Great way to put it.
Alex: Action often creates motivation, not the other way around.
Luna: So even if I don’t feel like it, I can still act.
Alex: And that small action can shift your mindset.
Luna: Okay, last question—do you have one simple trick that works for almost anyone?
Alex: Yes.
Alex: I call it the “two-minute rule.”
Luna: I’m listening.
Alex: Whatever new habit you want to start, make the first step doable in two minutes or less.
Luna: Like “read one page” instead of “read for an hour”?
Alex: Exactly.
Alex: Or “put on workout shoes” instead of “go to the gym.”
Luna: It feels so small that your brain won’t say no.
Alex: Right.
Alex: The goal is not performance—it’s consistency.
Alex: Once you’ve started, you can go further.
Luna: So it’s like unlocking the door.
Alex: Yes.
Alex: Start small, win early, repeat often.
Luna: I love that.
Luna: It makes habits feel less scary.
Alex: And more possible.
Alex: So if you’re listening and don’t know where to begin—try the two-minute rule.
Luna: Try anything that gets you moving, even just a little.
Alex: Because small steps lead to real change.
Alex: All right, let’s wrap things up.
Alex: We’ve talked about why bad habits are so hard to break.
Luna: Because our brains love routines, even the unhealthy ones.
Alex: Right.
Alex: They save energy and give quick rewards.
Alex: That’s why change feels like swimming upstream.
Luna: But we also shared ways to make change easier.
Luna: Like replacing bad habits, starting with tiny steps, and tracking progress.
Alex: We explored tools like the Pomodoro method, time blocking, and the two-minute rule.
Luna: And we reminded you to be kind to yourself along the way.
Alex: Because building new habits isn’t about being perfect.
Alex: It’s about being consistent.
Luna: And learning what works for you, not just copying what works for others.
Alex: Exactly.
Alex: Even if progress is slow, every small step counts.
Luna: You might not see big results right away.
Luna: But your brain is changing, little by little.
Alex: Each time you choose the better path, you’re building a stronger habit loop.
Luna: So don’t be too hard on yourself.
Luna: Change takes time, and time is your ally.
Alex: Whether it’s quitting procrastination, sleeping earlier, or moving more, it starts with one decision.
Luna: Then another.
Luna: Then another.
Alex: And if you mess up?
Alex: That’s okay.
Alex: The secret is not in never failing—but in always starting again.
Luna: So if you’re listening and feel stuck, we want you to know—you’re not alone.
Alex: We’ve been there.
Alex: We’re still figuring it out too.
Luna: But we’re doing it.
Luna: And so can you.
Alex: Let us know in the comments what habit you’re working on.
Luna: Or share a small win from this week!
Luna: We’d love to hear your stories.
Alex: And if this episode helped you, don’t forget to subscribe.
Alex: That way you won’t miss out on more helpful content.
Luna: Also, remember the full text of this episode is linked in the description.
Luna: And subtitles are available in many languages—just turn on CC.
Alex: Thanks so much for joining us today.
Luna: We’ll see you next time on Effortless English Podcasts.
Alex: Until then—
Luna: Take one step at a time.
Alex: And keep going.
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