[ti:Make a Habit of Learning English]
[00:00.04]Since the beginning of the coronavirus crisis,
[00:04.48]many people have had to change their habits,
[00:08.84]or usual ways of doing things.
[00:12.96]Some people who used to go to school now study at home.
[00:18.76]Some of them have been trying to get in the habit
[00:22.60]of learning and studying on their own.
[00:26.36]How might habits connect with studying and learning?
[00:30.56]Today's Education Tips will explore that very question.
[00:35.92]Habits are regular ways of dealing with your environment.
[00:41.04]You generally do not pay attention to them.
[00:45.36]In the book Good Habits, Bad Habits, Dr. Wendy Wood
[00:50.64]notes that "A habit turns the world around you
[00:54.64]—your context—into a trigger to act."
[00:58.64]Habits take many forms – eating, exercising, even studying.
[01:05.32]You may not realize it,
[01:07.52]but habits make up many of the actions that you do every day.
[01:12.96]In the book Atomic Habits, James Clear describes
[01:17.84]a four-step process by which habits are made.
[01:23.04]These steps are cue, craving, response, and reward.
[01:30.20]The cue tells your brain to begin a behavior.
[01:34.64]The craving is what makes you want to do something.
[01:39.24]The response is the actual habit that you perform.
[01:44.28]The response, in turn, gives you a reward.
[01:48.84]"Rewards are the end goal of every habit," Clear writes.
[01:54.20]Consider this example.
[01:56.52]Maybe you have the habit of often checking social media.
[02:01.64]The cue might be a feeling of boredom
[02:05.40]while you are near your computer or phone.
[02:08.88]The craving could be a desire to stop that feeling.
[02:13.80]The response is checking social media,
[02:17.08]and the reward is seeing something interesting.
[02:21.00]When that process is repeated many times, it becomes a habit.
[02:28.52]Clear believes that to create a good habit,
[02:32.04]you need to follow several steps.
[02:35.20]You need to make your new habit obvious,
[02:38.72]or easy to see or understand.
[02:41.88]The habit should also be attractive, simple and satisfying.
[02:48.20]Let's think about how you might develop an English study habit.
[02:54.08]You should organize your surroundings in such a way
[02:57.80]that the cues of your new habit are very obvious.
[03:02.36]For example, if you want to get in the habit of studying English every day,
[03:08.72]leave English books or notes in a very clear place.
[03:13.64]To make your habit attractive,
[03:16.16]Clear recommends joining a culture
[03:19.40]where your new desired behavior is the normal behavior.
[03:24.52]For example, you could join a group
[03:27.76]of other English learners in online meetings.
[03:31.80]To make your new habit easy,
[03:34.36]you could decrease the number of steps you have to take
[03:38.64]in order to study.
[03:40.48]You could also try reducing the amount of time you study.
[03:45.24]Clear suggests beginning your habits with limited,
[03:49.48]shorter time periods – two minutes for example.
[03:54.12]As you repeat the practice over time, you can go longer.
[03:59.56]An important point to keep in mind
[04:02.68]is that if you place too many demands on yourself,
[04:07.44]you are more likely to give up on your new habit.
[04:12.20]Finally, you need to make your habit satisfying.
[04:16.32]You can give yourself a reward after completing your new habit.
[04:21.40]For example, if you study English for 15 minutes,
[04:26.32]you could reward yourself by listening to a song you like.
[04:31.20]Or you could think about how much progress you have made
[04:34.96]since you first started studying English.
[04:39.20]Wood notes that your reward
[04:41.56]should come right after you do your new habit.
[04:45.32]"Rewards have to be experienced right after we do something
[04:50.12]in order to build habit associations ... in memory," she writes.
[04:55.84]Building new habits can take time.
[04:58.84]You may have to repeat an action many times
[05:02.16]before it becomes a habit.
[05:04.56]But with time, careful planning
[05:07.72]and continued practice, you can do it.
[05:12.00]I'm John Russell.