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Do you often hear sayings or posts like "10 things to do before 25"?

that's because 25 is usually the age when we transition between working and taking care of our family, and that's also when we have quite a bit of experience in life. but for me, it's not necessary to be close to 25 to think about doing this and that.

It's never too early or too late to explore future opportunities and learn from your past experiences.

I want to share 10 things I learned in 2024. they help me gain more valuable lessons to develop further in the future.The first lesson I learned is also the one I cherish the most: changes take time.

If I didn't know this, I probably wouldn't have had the patience to learn and draw the lessons below.

Do you remember the last time you set a big goal? maybe you wanted to lose weight, save money, or learn a new skill. at first you were excited, right? but after a few weeks, maybe you didn't see results and you felt like giving up.

I've been there too. we all have. let me tell you about my cousin Mike. he always wanted to play the guitar. last year, he bought a shiny new guitar and started learning online, but after two weeks, he stopped. "I'm just not good at it," he told me. I asked him, "Mike, how long did you practice every day?" he replied, "Maybe 5 minutes." that's when I explained something important: change takes time.

A research at University College London discovered it takes an average of 66 days to form a habit. That's more than two months of consistent effort. so I challenged Mike to practice for just 15 minutes a day, every day. at first it was hard, but over time it became easier. by the end of the year, he could play his favorite song. this year, let's remind ourselves that success doesn't happen overnight.Self-care is also a thing worth paying attention to.

Have you ever felt like you're carrying the weight of the world on your shoulders?

Last year, I had to balance work, family, and personal goals. I thought I could handle everything, but one day I just crashed. I was so tired that I couldn't even get out of bed. that's when I realized something: if you don't take care of yourself, you can't take care of anyone else. self-care isn't selfish; it's necessary. for me, self-care started small.

I began with a simple habit: drinking a glass of water every morning. then I added a 10-minute walk after lunch. over time, these little habits turned into a routine.

Research from the American Psychological Association shows that self-care reduces stress and improves mental health.

What does self-care look like for you? in 2024 let's make self-care a priority, because when you're at your best, you can give your best to others.

When I think about this past year, the first things that come to mind are not my successes, but my failures. they've taught me lessons that I won't forget, no matter how much time passes.

In March, I decided to enter a Creative Design competition. I spent hours working on my project, doing research and giving it my best, but when the results came out, my name wasn't on the winner list.

I felt so sad and even wondered if I should stop trying altogether. then I remembered something I read once: failure is just a chance to start again, but smarter this time.

Instead of letting failures stop me, I decided to learn from it. I realized my designs were missing some details that the judges wanted, so I joined a smaller competition to try again. this time, I improved in the areas where I failed before, and I won second place.

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Hey Michael, sorry to interrupt you. Do you have a moment? I'd like to ask you something.

Hey Alex, it's break time, so sure. What's on your mind?

I'm going around asking everyone if they've thought about their New Year's resolutions. Have you made any plans for next year yet? I'm just curious. It's something I do every year.

To be honest, I haven't really thought about it. You know this year went by so quickly with all the projects and reports. But now that you ask, I suppose I should think of something. Maybe a resolution to exercise more and take better care of my health. This year I felt like I was always sitting and staring at numbers.

That's a good one. It's easy to forget to take care of ourselves with all the work we do. By the way, how was this year for you overall, Michael? Did anything stand out?

It was productive but exhausting. We met all our goals, which is great, but I sometimes feel like I spend too much time here at the office and not enough time with my family. If I could change something, it could be to make more time for them. What about you, Alex? How was your year?

It was a learning experience for sure. I've grown a lot, but I think next year I need to focus on personal growth outside of work too.

Hey Charles, it's break time. Huh, got a moment to chat or you're going to eat now?

Hey Alex, sure. I'm not really hungry yet. Tell me what's going on.

I'm going around asking everyone if they've thought about their New Year's resolutions. It's interesting to hear what people are planning for next year. Have you made any?

Oh man, I haven't really thought about it yet. This year has been nonstop with all the system upgrades and the tech issues. But now that you ask, I think I should focus on learning new programming languages or tech skills. It's easy to get comfortable with what I know, but technology is always changing.

That's a great resolution, James. Keeping up with new tech is important. How was this year for you, though? What could you change if you could?

This year was intense to say the least. I felt like I was always on call, always needed for some emergency. If I could change one thing, it could be finding more time to disconnect from work. I think I need to set better boundaries. What about you, Alex? What's one thing you'd change about this year?

I would try to build better connections with everyone. I was so focused on learning the job that I didn't make enough time to socialize. Next year I want to change that.

That's a smart Alex. Building relationships here can make work a lot more enjoyable. Thanks for making me think about this. I guess I'll add more time for myself to my resolutions list.

Hey Richard, um do you have a few minutes?

Hello Alex. Shouldn't you be eating your lunch now? What's going on?

I'm asking everyone about their New Year's resolutions. It's something I'm curious about.

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Well, here we are again. It's the end of the year. You know how it is, time to kind of look back at everything that happened. Yeah. And, you know, maybe think about what's coming next. Yeah, definitely. It's kind of interesting, right? It's like a natural point to take stock. Like we all just collectively agree to press pause. Totally.

So for this deep dive, we're looking into why we do this. You know, all the rituals around the end of the year and especially New Year's resolutions. Why do we make them? Why do they matter so much to us? Right. We've got some really interesting excerpts to help us understand this stuff, you know, talking about reflection, new beginnings, why this time of year is so important to us. Yeah. So I don't know. As we go along here, maybe think about your own year. Yeah. What were your highs and lows? Anything you're really looking forward to in the coming year? Absolutely.

It's funny how the end of the year really does seem like this natural point to reflect, like a period at the end of a sentence. And this isn't just something we do now, you know, it's like an ancient thing. You see it throughout history in different cultures, all these traditions and rituals about the transition from one year to the next. Yeah. It's like we're hardwired to do this, like it's built into us. And the excerpts, we have even mentioned this about how when we look back, both the good and the bad, we get these valuable insights. Exactly.

It's more than just thinking about what happened, you know? It's like this deeper thing. In psychology they talk about reflective practice, which means really spending time to think about what we experienced, OK, like what worked, what didn't, what can we learn from it all? And there's actually research showing that this kind of deep thinking, it's really good for us, helps us grow and develop as people. That makes me think of all those like, year in review posts we see everywhere online. And it's not just about showing off, you know, it's about acknowledging what happened, what shaped our year. Yeah. Yeah, totally.

I don't know what. What are some moments that stand out to you from this past year? When you look back, well, I think for me it's about noticing patterns in my own life and like, figuring out how I react in different situations. Right. I try to ask myself, you know, what were some tough things I dealt with this year and how did I handle them? Interesting. Yeah. It's not just about the good times. It's about learning from the difficult stuff, too. Yeah.

OK. So we can't talk about a new year without talking about New Year's resolutions, you know the sources describe them as promises we make to ourselves. To improve, be better versions of ourselves. We all know how it goes in January, the gyms are packed and then by like February it fizzles out. So like, why do we feel this need to hit the reset button every January forced? I think it has something to do with what psychologists call temporal landmarks. You know, those points in time that signal a fresh start, like the beginning of a new week or a birthday. And of course, a new year is a big one. Studies show that these moments, they actually change our mindset, make us more open to change. It's like our brains are naturally wired to reboot at these times. So it's not just some random date. It's like our biology is telling us, hey, now is the time to change. Exactly.

But you know, the excerpts point out that most resolutions fail because they're either too vague or we set these crazy, unrealistic goals. Oh yeah, definitely. Research shows that it's much better to start small. You know, set achievable goals. Focus on building habits that you can stick with. Like, instead of saying I'm going to lose 50 lbs, you might say I'm going to walk for 30 minutes every day. Exactly. Exactly. It's more about changing your lifestyle than making these huge, sudden changes. Interesting.

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I'm Nathan, your host, and today we're diving into a topic that probably speaks to many of you. So, let me guess, are you feeling tired right now? I mean, why else would you click on this episode? Have you ever wondered why you always seem to look or feel exhausted? Well, you're not alone. Many people deal with this issue every single day, including my friends.

You know, I was talking to a friend yesterday and they said, "Nathan, why do I always look so tired?" At first, I laughed and said, "Well, maybe you need more coffee." But then I thought about it. Why do so many of us feel and look tired all the time? It's not just about sleep, right? There's so much more going on. Maybe it's the stress from work, or maybe it's sitting in front of a screen all day, and let's not forget things like dehydration or just not taking proper breaks. So, I started reading about it, and wow, there's so much to learn about why we feel this way. And here's the thing: if you've ever wondered why you feel drained or why people tell you you look tired, you're in the right place. Today, we're going to dig into what's behind that tired look and feeling, and more importantly, what you can do to fix it and feel better. Oh, and stick around because we'll also hear a great conversation between three friends sharing their experiences. Plus, don't forget to grab our free PDF with tips and key phrases. It's a great way to keep learning after the episode. Ready? Let's jump right in.

"Hey Mia, you look a bit tired today. Everything okay?"

"I've noticed that too. What's been going on?"

"Uh, I feel exhausted. I've been waking up with these dark circles under my eyes lately, and it's not just that. Even simple things like folding laundry or making breakfast leave me feeling completely drained."

"That sounds tough. Have you been getting enough rest, or is something else going on?"

"I'm not sure. I think it's a mix of not sleeping well and just feeling overwhelmed lately. I think it's because I'm not sleeping well. I stay up late scrolling through social media, and it's hard to fall asleep after that."

"Oh, that'll do it. Blue light from your phone can mess with your sleep."

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Today we have a topic that many of you might relate to. We're talking about comparison - how we compare ourselves to others and why we should stop.

Exactly, comparing ourselves to others can make us feel bad. But don't worry, Leo and I are going to explain why comparing can be harmful. We'll also give you simple tips to help you focus on yourself.

Are you ready to start this journey? Then let's get started.

Why People Compare Themselves

Have you ever thought about why people compare themselves to others? Leo

Well, people compare themselves to other people for different reasons. Some want to know how they are doing compared to others. Others feel stress from friends or society.

Oh yeah, comparing can help them see what they are good at and what they need to improve. But it can also make them feel sad or like they are not good enough.

So comparing ourselves to others can be bad. Have you ever thought about why this can hurt us?

Let me explain it to you. When we compare ourselves to others, we often feel like we're not good enough. For example, if you see someone who's more successful, smarter or better looking, you might think "why am I not like them?" This can make you feel sad and stressed.

Yes, and when we focus too much on what others have achieved, we forget to work on our own progress. It's like being in a race but you're always watching others instead of focusing on yourself. I also talk about comparison, but it's about looking back at how you've been comparing yourself over time.

Exactly, everyone's life is different. We all have our own challenges, strengths and goals.

So comparing yourself to someone else is like comparing apples to oranges. It doesn't make sense.

Here's something interesting from a study by the American Psychological Association. It showed that people who often compare themselves to others are more likely to feel anxious.

That's a great point, Gwen. So what can we do? How can we stop comparing ourselves and start feeling better about our lives? Let's talk about that.

One good way is to focus on your own progress. Even small steps are important.

Gwen, How can our listeners see their progress?

Well, you can look back at where you started. For example, if you're learning English, think about how much better you are now than a few months ago. Maybe before you couldn't understand English movies, but now you can understand some words. That's progress.

Yes, remember progress takes time.

You can't learn English in just one day. But if you practice every day, you will get better.

A good way to see your progress is to write it down. Keep a notebook. Each week write one thing you did better. For example, this week I learned 10 new words or I spoke English with my friends.

That's a great idea. You can also make a success board. Put notes or pictures of your achievements. This will help you see your progress.

Yes, even small steps are still steps forward. Even if you feel slow, you're still moving forward.

Social Media and Comparison

Do you think social media can stop us from feeling good? Let's talk about it.

Oh yes, social media like Instagram, Facebook, TikTok. It's everywhere. Social media can be fun, but it can also make us feel bad about ourselves.

Gwen, Why do you think social media makes us compare more?

Well, on social media people only show the best parts of their lives. You see nice pictures, happy moments and big wins. But you don't see the hard times, the failures or the problems they don't show that.

That's so true. It's easy to look at someone's vacation photos or a friend's new job and think "why isn't my life like that?" But what you see online is not the whole story.

We don't see the tough moments on Instagram or Facebook. Someone might show a picture of their new car, but they don't show the hard work they did to get it.

Or someone might post a picture looking great, but they don't show the effort it took to look that way.

So next time you look at social media, remember you're only seeing the good stuff. Instead of comparing, think about what you're doing well.

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OK, ready to dive in? Awesome.

Today we're looking at the plans for a pretty big event, the 100th episode of English Master.

Wow, 100 episodes

Right.That's a huge achievement for any podcast, especially 1 dedicated to helping people learn English.

Definitely a sign they're doing something right

For sure.

So what really stands out to you about their plans for this celebration?

Well, First off, it's smart how they're using this milestone. It's not just about. You know, throwing a party, they're really using it as a chance to to strengthen their connection with listeners and build excitement for the future of the show.

I see that it's like they're using it as a springboard.

Looking back, Andy, looking ahead from these notes, it seems like they're focusing on three main things, Reminiscing about past highlights, thanking their listeners and, well, drumming up excitement for what's to come.

Makes sense. A good strategy for any big milestone

Right. so let's start with the nostalgia. They're planning to revisit some of their most popular segments. Remember those iconic lines from shows like Friends and Two Broke Girls? They use teaching moments.

Oh yeah, I remember those. That was clever.

It was .Not only did those snippets help listeners with their spoken English, but they also gave them a taste of American humor.

It's a really smart approach, actually. They're tapping into what's called the reminisce bump. It's a reminiscence bump. It's a psychological phenomenon people tend to most. Vividly remember things, events from their teens and 20s.

Oh. Interesting.

Yeah. So by using content from those, you know, classic shows, they're triggering a powerful emotional connection with their listeners, especially those who grew up watching them.

I get it. Like a shared experience

Exactly. makes those English lessons even more memorable.

And Speaking of memorable, they're also highlighting discussions that went beyond just. You know grammar and vocabulary like when they explored the differences between. British and American English.

Oh yeah. Or when they got into the nuances of social etiquette across different cultures.

Exactly. It's like they're equipping their listeners to navigate those tricky situations you can encounter when interacting with people from different backgrounds.

Absolutely. That goes beyond just language acquisition. That's cultural fluency, and it aligns perfectly with the commutative competence theory in language learning. Basically, it emphasizes how important cultural context is for effective communication. It's not enough to just know the words, you need to know how to use them appropriately in different social situations.

I see. It's like you can know all the right words but still say the wrong thing if you're not culturally aware.

Precisely. So it was a smart move by English Master to include those kinds of discussions in their past episodes.

Agreed. Now one thing that really impressed me is how much emphasis they're putting on. Thanking their listeners, they're acknowledging that listener feedback. Is what's fueled their growth. It seems like they really understand the importance of the community they've built.

That's so crucial, especially for a podcast. It fosters a sense of loyalty and makes listeners feel like they're part of something bigger. They're not just passive listeners, they're active participants.

Exactly. They even talk about how they've used listener input to, you know, evolve and refine the show over time.

It shows they're listening and adapting

Right.But with all this talk about the past, are they doing anything new for their future? Episode

Oh, absolutely. They're planning some exciting stuff. They're going to be doing deep dives into English literature, providing tips for public speaking. They're even talking about bringing in language experts and teachers as guests.

Wow. So they're branching out?

Definitely. And it shows a real commitment to meeting diverse learning needs and catering to a wider range of interests.

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I can't believe it's almost here. This is such an important day. I hope I really hope I get what I've been wishing for all year. It's been the only thing I've thought about.

You've been waiting for this day for a long time, haven't you, sweetheart?Yes, Mom. I've been waiting for so long. I really hope I get what I want. You know what I'm talking about, right? I just want to see my wish come true. I'm excited.

We know you've mentioned it more than a few times this year. But you need to remember today is not just about gifts. It's about being together, appreciating what we have, and sharing special moments as a family. That's the important thing.I know that, but I can't help it. I really hope my wish comes true. I am excited.

Well, we do have some gifts for you. But before you open them, remember that we love you very much and we chose these gifts with all our hearts.I know that. Can I open them now? Please, please, please, please.

Yes, go ahead. Start with your mother's gift first. You will love it.Oh God, I am so excited. I always wanted to have something like this.Mom, a sweater?

Yeah, okay, a sweater. Yes, yes. I made it myself for you. I worked on it for weeks to make sure it was warm and cozy. I hope you like it.Yeah, right, Mom.

Where is my gift, please? I want to see it.What do you mean? This is your gift. Don't you think it's beautiful, honey?But this isn't what I wanted. I didn't ask for a sweater.

It's not fair.A sweater?

Wait a minute.

That's not how you speak to your mother, especially when she worked so hard to make you something special.

You need to apologize right now.

Come on.

But this is not what I wanted.

I have many sweaters and now another one.

Either you apologize to your mother right now or you won't get any more gifts.

I'm serious.

But gosh.

All right, I'm sorry, Mom.

I'm sorry, Mom.

That's all.

Do it the right way.

Come on.

I didn't mean to hurt your feelings.

It's just that I was really hoping for something else.

Anyway, I'm sorry.

I didn't mean to do it.

Forgive me, please.

I understand, sweetheart.

It's okay.

I just wanted you to have something made with love.

Yes, I know.

All right.

Can I open your present, Dad, please?

All right, son.

Here's my gift.

Open it and remember it's given with love, too.

Thank you.

I hope this is what I've been dreaming of.

I'm so excited.

Uh, webcam?

Why did you get me this?

This is also a joke, right, Dad?

Yes, it's a high-quality webcam for your laptop.

You know the laptop we got you last month.

Well, this will help you with your virtual classes and talking to your friends online.

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Think about a moment when everything seemed to go right for you. Maybe you were late for the bus but it arrived just as you reached the stop or perhaps you found money in an old jacket you hadn't worn for years. Is it luck?

Some people might say yes but let's think about it differently. Luck isn't always about unexpected events like finding money or winning a lottery. Instead, luck can also mean noticing and appreciating good things in your life.

In Western culture, luck is often seen as a mix of chance and preparation. Let me share a quick story. Alexander Graham Bell, the inventor of the telephone, once said, "When one door closed is another opens but we often look so long and regretfully upon the closed door that we do not see the one which has opened for us." This reminds us that luck is about being ready to see and use opportunities.

So the next time something good happens, ask yourself, was it really just luck or were you ready for it?

Let me ask you a question. When was the last time you felt lucky? Was it something big like getting your dream job or something small like finding the last cookie in the jar? Luck isn't always about life-changing events. Often it's hidden in the small everyday moments that bring us joy.

Here is an example. A study by Dr. Robert Emmons, a leading researcher on gratitude, found that people who focus on small positive moments are happier and feel luckier than those who don't. For instance, noticing a beautiful sunset, hearing your favorite song on the radio or getting an unexpected smile from a stranger. These are all small moments of luck that can brighten your day.

I remember a time when I was walking home after a tough day. Suddenly I heard a street musician playing a song I loved. That moment felt magical. Did it solve all my problems? No, but it made me feel lighter, like the universe had sent me a little gift.

So start noticing the small things. A sunny morning, a warm cup of coffee or a kind message from a friend. These tiny bits of luck add up making life feel richer and more meaningful.

Have you ever noticed how some people seem to always feel lucky? They're not necessarily winning the lottery or finding gold on the street but they seem really happy. What's their secret? It's gratitude.

Being thankful for what you have changes how you see the world. When you focus on the good things in your life, you naturally start to feel luckier.

There's an interesting study by Dr. Martin Seligman, the father of positive psychology. He asked participants to write a gratitude letter to someone who had helped them. After delivering the letter, participants reported feeling happier and more optimistic even weeks later.

Gratitude doesn't just make others feel good. It changes how we feel about ourselves and our lives. Try this tonight. Before you go to bed, think about three things you're grateful for. Maybe it's the meal you had, a funny conversation with a friend or just the fact that you have a cozy place to sleep. Over time, this habit can help you notice the good things in your life, making you feel luckier. This cannot be explained by the science but we cannot deny its positive influence on our life.

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Good morning. My name is Liam. I'm a university student in my final year. I am studying business administration. I saw your stand and I wanted to ask. Well this is my first job fair and I'm looking for opportunities to start my career. Can you tell me more about your company and any available positions?

Police. Good morning, Liam, it's great to meet you and welcome to your first job fair. I'm Emma and I represent global enterprises and international company. Our international company focuses on finance, technology and business solutions. We are always looking for talented new graduates like you who join our team. What specific areas of business administration are you most interested in?

Thank you, Emma. I'm interested in project management and operations. But of course, I'm also open to other areas where I can learn and grow. I enjoy organizing task, leading small groups and finding efficient ways to solve problems.

That's wonderful to hear, Liam. Project management and operations. Are very important in our company. We have an entry level position in project coordination. Where new hires work with experienced managers on various projects. It's a great way to learn the insurance and outs of project management.

For sure. We also provide training programs to help new employees develop professional skills. And also to understand the company culture. This is a very important part of the process.

I think that's great. In fact, that sounds like exactly what I'm looking for. Could you tell me more about the skills you value most and candidates?

Absolutely. We look for candidates who are good at communication, both written and verbal. As these skills are essential for teamwork and client interactions also. Problem solving skills are also important, along with the ability to work under pressure. Leadership potential is a big blast, especially if you enjoy leading teams.

That's very helpful. I believe I have a strong communication skills. I was the leader of a university project. Where we worked on a marketing strategy for a local business, it was challenging. But rewarding and we received positive feedback from the client. It went very well.

That's impressive, Liam. You know employers love to see practical experience. Even if it's from university projects, make sure you mention that on your resume. And also during interviews. If you'd like I can give you a brochure. This picture has more information about our company and the application process. You can also scan this QR code to visit our career portal.

All right. Thank you, Emma. I really appreciate it. This has been very helpful. I'll definitely look into applying for the project coordination position. Thank you again.

You're welcome, Liam, it was great meeting you. Good luck with the rest of the job fair. And I hope to see your application soon. We will be waiting for that. Don't forget to follow up with an e-mail to remind us of your interest. Thank you.

Good morning, Sir. My name is Liam and I'm a final year Business Administration student. I am looking for my first job in the field. I really hope to start working soon. Could you please tell me about your company and any roles you're hiring for?

Good morning, Liam. It's nice to meet you. I'm Mr. Carter and I run Creative strategies. It is a marketing, advertising and public relations firm. It is a startup. We're always on the lookout for creative and motivated new graduates to join our team. Let me ask you something, what aspects of business interest you most?

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Hello my friends. I'm your host Vanessa.

And I am Daniel. Welcome Friends to this podcast episode. So the topic we're going to talk about today is crucial for everyone's life. It's something many of us struggle with: why you can't focus and how to improve it. That's right. In today's fast-paced world, distractions are everywhere and staying focused can feel almost impossible. But don't worry. We're here to help you. So Daniel, how much focus is important in our life?

Focus is incredibly important in our lives. It allows us to concentrate on our goals and tasks, making us more productive and efficient.

Exactly. Whether it's studying, working or even enjoying our Hobbies, having Focus allows us to give our best effort and achieve our goals.

Absolutely. When we maintain focus, we can better manage our time, reduce stress and achieve our objectives. Wait wait, my friends. Did you notice the word “objectives”? Yes. And achieve our objectives. What does it mean? Never never skip new words when you hear them because learning new vocabulary is one of the keys to improving your English.

That's a great Point Vanessa. So let me explain. An objective is a specific goal or aim you want to achieve. For example, if your objective is to learn English, your daily tasks might include practicing speaking, writing or watching videos like this podcast.

Exactly. So Daniel said we can better manage our time, reduce stress and achieve our objectives. So objectives here means the specific goals or targets we aim to accomplish. Do you know Vanessa that many people can't achieve their objectives just because they don't Focus. It's not that they lack the ability. They actually have the potential to succeed. There must be some reasons why you can't focus. You have to know those reasons first before you can improve. Without understanding the problem, it's like trying to fix a leaky faucet without knowing where the leak is.

Exactly Vanessa. Distractions, stress, lack of sleep and even poor time management are some of the biggest reasons people struggle with Focus. Identifying these issues is the first step to overcoming them. But you will agree that social media plays a huge role in our struggles with Focus right?

It's incredibly easy to get sucked into endless scrolling and notifications.

Absolutely Vanessa. Social media can be a major distraction. It pulls our attention in multiple directions and makes it challenging to concentrate on what really matters.