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Acast.com Hi everyone, welcome back to Podcast and Chill.
I'm Leo.
And I'm Gwen.
How are you all doing today?
We hope you feel good and ready to learn something new with us.
And today, we want to ask you something.
How many times have you said, tomorrow I will change my routine?
You set your alarm for 5 am, plan to study exercise, read and have a good breakfast, but then you do nothing.
Well, everyone has problems with their daily routine.
The truth is that if you learn how to make a good daily plan, you will get better focus, more energy and more free time.
That sounds fun.
I hope that plan actually works in real life.
Of course, Leo.
And this daily plan isn't just for students.
It's for anyone who wants to use their time better and feel less stressed.
They can be students, people with jobs, people who work from home.
So stay with us until the end because we will share easy ideas about habits that really work.
Now, let's learn how to make the perfect daily plan.
Hold up, Gwen.
I have a question.
Why do we even need a routine?
Can't we just study or do anything when we want to?
Think of your brain like a phone.
If you don't charge it or take care of it, it will stop working.
Your brain is the same.
So my brain can stop working sometimes?
Yeah.
If you don't let it rest, you cannot work well.
And many students have this problem.
Not because they're not smart, but because they don't know how to use their time well.
Yikes!
Some students really try too hard.
They study all day with no breaks.
And what happens?
They get very tired because they study too much.
What about people who study too little?
Well, they can't keep up with the class and get bad grades.
Hmm.
So we need a daily plan that is not too much, not too little?
Correct.
Think of a daily plan like the settings on your phone.
It helps you do the same things, stay clear, and feel more relaxed.
But what about when I don't want to study?
Here's the secret.
Having good habits is better than feeling excited about something.
Feelings are like the weather.
They change.
Some days you feel ready, some days you don't.
But a daily plan will keep you going.
So even when I don't want to study, the plan helps me do it anyway.
Yep.
That's why we say a daily plan is not about being perfect.
It's about not stopping.
Okay, now we know why routine is important.
But how do we start the day in a smart way?
Let's look at the first part of the day, the morning.
It's simple, but it helps the rest of the day.
Please don't tell me i need to wake up at 4 am.
No, don't.
Unless you are a superhero, a good time is between 5, 30 and 7.
That's early enough, But why morning though?
I don't get why everyone loves mornings.
Because mornings are quiet.
No phone messages, no people around.
It's peaceful.
Really?
I always check my phone first thing in the morning.
That's a mistake.
When you check your phone, it's like 50 people putting trash in your brain.
News, TikTok drama.
Okay.
Wow.
That's a scary way to think about it.
Instead, you should open your window, drink water, let sunlight in and breathe slowly for two minutes.
Ah.
Start calm, stay calm all day?
Yes.
Next, move your body a little.
Do I need to go to the gym?
No.
Just five minutes of simple moves for your body, easy yoga, or walking around.
Right, just a little bit of moving.
But what happens in my body when I move?
It sends more blood and air to your brain.
This helps you understand and remember things better.
Your body is like WiFi and your brain is like a phone.
When you move your body, it's like turning on the WiFi.
If the WiFi is off, your phone can't connect to anything.
Ah, moving wakes up my whole body.
Oh yeah, don't forget about breakfast.
Some students skip breakfast and think, I can save time.
Yeah, I'm looking at you guys.
I know your secret.
It's a bad idea to skip breakfast.
Your brain needs energy, just like your body.
If you don't eat breakfast, you'll feel weak, sleepy, and angry.
Oh, that's why I get angry at my alarm clock every morning.
So, what should I eat then?
Simple things like oats with banana, eggs with bread, or a smoothie.
And coffee?
Hmm.
Before coffee, drink water.
It's very important.
When you don't drink enough water, you feel tired.
Sometimes you think you're lazy, but you're just thirsty.
So drink a glass of water in the morning and you already feel more alive.
Alright, alright.
Now for the big question.
Is it true that studying in the morning works better?
Well, kind of.
Because in the morning your brain has the most energy and focus.
Use this time for your hardest subjects.
Like math, science, history, or whatever is most difficult for you.
How much study time do I need in the morning before my brain gives up?
Remember this golden rule.
One hour of study in the morning is like three hours at night.
Wow, really?
Yeah.
And how do you study in a smart way?
Try the Pomodoro method.
Study for 50 minutes, then take a 10-minute break.
But the break must be a real break.
Stand up, stretch, drink water, not tick-tock, not Instagram.
Ah, fair enough.
If I touch my phone, my brain goes far away.
Right.
That's why keeping your focus is so important.
After one or two study times like this, you'll finish much more work than you thought.
So the morning is all about a calm start, exercise, food, water, and then smart study.
Yes.
And if you win the morning, you win the day.
I have one more question.
Um, I remember back in school, I sometimes copied everything the teacher said.
I don't know why, but later on, I couldn't remember anything I wrote.
Can you explain that?
Well, well, well, Leo.
Let me tell you why.
Many students think, I only need to sit, listen, and write.
That's not real learning.
Yeah yeah, i see now.
Copying words is not the same as learning exactly.
Instead, write notes using your own words.
Not only copy the teacher, also ask small questions in class.
Don't be shy.
Asking a tiny question helps you connect.
And after class, spend two to three minutes writing a short note of what you learned.
Ah, so that's how I make sure I remember it.
Real learning is like putting seeds in good wet ground in your garden.
The seeds can grow into strong plants.
If you only listen and copy, it's like throwing seeds on hard, dry ground.
The seeds can't grow.
You forget everything.
Okay, and after all that dry land learning, I always felt super hungry by lunch.
Of course, lunch is also important like breakfast, but people make mistakes here too.
How so?
It's just food.
If only it were just food, Leo.
People eat food with lots of oil, and then they rest with their phone.
Oof, that's me.
I often eat fast food for lunch, you know, because it's faster.
I know, but I think eating light, healthy food like rice with chicken or fish and vegetables is much better.
And of course, eat some fruits and drink water.
After that, can I use my phone?
No, Leo.
If you use your phone, your brain keeps working, your eyes get tired, and you don't really rest.
Instead, take a nap for 15 to 20 minutes or go for a 10-minute walk.
Okay.
I mean, I do love sleeping, but why do I need to sleep a little or walk after lunch?
Because both give your brain new energy and stop the afternoon sleepiness.
So do you like to sleep or walk more?
I actually like to walk more than sleep.
A short walk gives me fresh air, moves my body, and wakes up my brain.
Huh.
No wonder you always go somewhere after lunch.
Now we're done with all the resting.
Let's go back to the study times.
Since the afternoon brain is slower, don't try to learn new or hard things.
My brain is slower in the afternoon?
I didn't know that.
Yeah.
Try to do math problems, old test papers, flashcards, writing essays, or reports.
Oh, I get it.
Do the hard thinking in the morning and do the practice work in the afternoon.
This is what we call hands-on work.
Your brain can test and play with the ideas.
Use what you already learned.
But wait, the day is not finished.
After classes and practice, we move to the evening, right Gwen?
Yep.
Evening is the time when either students study too much or do nothing at all.
Let's talk about the body.
After a long day of sitting, your body feels heavy.
Ugh, your shoulders are tight, your back hurts.
Just thinking about it makes me uncomfortable.
That's why moving in the evening is so great for your body.
Just 20 to 30 minutes can change everything.
Hmm, what kind of moving?
Anything.
Sports like football, badminton, running, walking outside, or even dance in your room.
I like that.
Start the music and dance like nobody is watching.
It's still exercise.
And fun.
Yeah.
It's good for your body and brain.
It gives you better memory, less worry, more energy, and a better mood.
So what else should I do in the evening?
Have some creative time.
No one should study all day.
Your brain needs to play too.
This is the moment for hobbies or projects you love.
Writing, drawing, playing an instrument, or cooking.
What's the point of creative time anyway?
It makes your brain feel new again, stops you from getting too tired of studying and helps you find new things you like.
Hmm.
Let's just say I still want to study in the evening.
Is that okay?
You still can, but keep it easy because your brain is tired.
Just look at your notes again, do easy problems, or rewrite ideas in your own words.
So, no difficult math homework?
Nope.
Like I said, keep it easy.
That way, you feel calm and ready for tomorrow.
Okay, play sports, be creative, and do some light homework.
Sounds like a good evening.
Of course.
And once the evening ends, we move to the night routine.
Oh, right.
What comes first at night?
Go to bed right away?
Make a small plan for tomorrow.
Write down three to five clear tasks like drink one cup of water, read five pages of a book or take a 10-minute walk.
Sounds easy enough.
Well, yeah, but do not write something like study more.
Your brain gets confused.
If you write something clear, your brain feels safe and can relax.
You don't need to worry about forgetting things, and you can sleep better.
Uh-huh.
What else should I do?
You are gonna love this.
No phone screen 30 minutes before bed.
Oh, come on.
Why not?
The reason is that the blue light from screens makes your brain think it's still daytime, so your brain refuses to rest.
Fine.
What can I do instead?
Do something like read a book, write in a diary, or listen to a podcast.
Basically, give a sign to your brain.
It's night already.
Time to sleep.
By the way, Leo, have you read the book I gave you last month?
Oh, uh, yeah, about that book.
I, uh, I haven't exactly read it yet.
Well, this is your chance.
Maybe read just one page of it tonight?
That's a perfect start.
Okay, okay.
One page.
I can do that.
Now we come to the final step, which is sleep.
And never sleep less to study more.
Many students think, one less hour of sleep, one more hour of work.
Ah, yes.
Even though I'm no longer a student, I still do that.
Then stop it.
Sleep helps your brain remember things.
You need seven or eight hours of good sleep every night.
But what if I have too much work to do or study?
It's better to have good sleep and study better than to stay up late and learn nothing.
Believe me, I tried.
Yeah, I guess sleep isn't lazy, it's smart.
But do we need to change our thinking so we can have a good routine?
That's the key.
A daily plan won't work if you don't think the right way.
Oh?
Can you give me an example?
Sure.
For example, don't compare how many hours you study with other people.
When someone says they study 14 hours a day, they're usually lying.
So it's not about how long I can study?
Obviously no.
It's better to study for one hour and really try than to study for three hours with no focus.
I see.
So how well you study is important.
What else?
Doing the same thing every day is better than doing a lot one day and then doing nothing.
If you study very hard one day but give up the next three days, that's not real progress.
Ouch!
That sounds like me sometimes.
And one more thing.
Everyone can't follow their plan at the beginning.
That's totally normal.
The important thing is to start again the next day.
Don't give up completely.
Never.
One bad day doesn't break everything.
Don't waste time feeling bad.
Just start again tomorrow.
That's the secret to building any strong habit.
Okay, I get it now.
We have the full routine, from morning to night.
And let me make sure I understand this.
Morning is for deep focus on hard subjects?
Correct.
And afternoon is for practice and using what you learned.
Evening is for moving, being creative, and easy review.
And night is for getting ready for tomorrow and sleeping well.
Oh, I almost forgot to ask.
How long should someone try this plan?
Try it for 30 days.
Trust me, you'll see clear results.
Better focus, less stress, and better grades.
Any last advice for our friends listening?
Hmm.
Good habits today make an easier life tomorrow.
Did you hear that, everyone?
Good habits now mean an easier future.
Yes, you're helping your future self.
So, try to build a daily plan that works for you.
So, for our listeners who want to start, what's the first step?
Pick just one thing from today's episode.
Maybe it's waking up 30 minutes earlier or not checking your phone first thing when you wake up.
Even a small change can make a big difference.
Exactly.
Start small.
You don't need to change everything at once.
Thank you everyone for listening today.
We know you're busy with school and life.
And if this episode helped you, please give us a like, subscribe and share it with a friend who also wants to study smarter.
Take care of yourselves and you can do this.
This is Podcast and Chill.
I'm Leo.
And I'm Gwen.
See you next time.
ACAST powers the world's best podcasts.
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