The One Habit That Transformed My Life | Learn English with Podcast

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  • Post last modified:April 23, 2025

What if I told you that just one simple habit could completely change your life? Not five, not ten—just one. It sounds too good to be true, right? But that’s exactly what happened to me. In a world full of productivity hacks and self-help overload, this one habit stood out. It didn’t just improve my daily routine—it reshaped my mindset, boosted my confidence, and gave me a sense of direction I never had before.

In today’s podcast, I’m going to share the life-changing habit that transformed everything for me—and more importantly, how you can make it work for you too.

Blog Category: Podcast

Hosts: Ruby & Tim

Genre: Improvement / Education

Title: The One Habit That Transformed My Life | Learn English with Podcast

Part 1: Introduction

Ruby:

Hey hey, everyone! Welcome back to English Podcast with Ruby! I’m Ruby…

Tim:

…and I’m Tim! Aww man, we are so excited you’re here with us today.

Ruby:

Yeah, today’s episode is really special. We’re talking about the one habit that totally transformed my life. Mm-hmm, just one habit—simple, but powerful. And honestly? It might just change yours too.

Tim:

Ooh, now that’s a bold promise, huh? But seriously, you don’t wanna miss this one.

Ruby:

And hey—if you wanna review today’s vocab and key takeaways, we’ve got you covered! Just click the link in the description, okay?

Tim:

Yeah, and if you’re enjoying the podcast, don’t forget to hit that like button—it really helps us keep this show going.

Ruby:

And we’d love to hear from you! So leave us a comment, tell us what you think, and of course, hit subscribe so you never miss an episode.

Tim:

Alright, let’s jump in!

Part 2 – What Is a Habit & Why It’s So Powerful?

Tim:

So… what is a habit, really?

Ruby:

Mm, love this question. A habit is basically a small action you repeat every day—over time, it can lead to huge changes. Simple, right? But super powerful.

Tim:

Totally. And here’s the cool part—when something becomes a habit, your brain doesn’t have to think about it anymore. No decision fatigue. It just flows.

Ruby:

Exactly! That means you save your mental energy for the big stuff—like making tough decisions or being creative.

Tim:

There’s actually a study from Duke University that says about 40% of what we do every single day is based on habits. Whoa… that’s almost half!

Ruby:

Right? And get this—another study from MIT showed that habits are stored in a different part of the brain than memories or decision-making. So once you lock in a habit, it just runs on autopilot.

Tim:

Mm-hmm, that’s why tiny changes matter. Like, if you read just 10 minutes a day, you’ll clock over 60 hours of reading a year. That’s like… a bookshelf’s worth of wisdom!

Ruby:

Or here’s one I love—drinking warm water right when you wake up. So simple, but it helps you feel more awake, more present. I swear, it sets the tone for the whole day.

Tim:

It’s consistently, that really move the needle.

Ruby:

And the best part? You don’t need to change your whole life overnight. Just one small shift—one tiny action—can build momentum.

Tim:

Yeah, like a snowball effect. You start with something small, and before you know it, it’s rolling into something way bigger than you expected.

Ruby:

Aww, I love that image. A habit might seem boring or easy to skip, but when you repeat it—day after day—it actually becomes part of who you are.

Tim:

Totally. It’s not just about what you do… it’s about who you’re becoming. That’s why habits matter so much.

Ruby:

So even if it feels like nothing’s changing at first—just hang in there. The results will come. Slowly, then all at once.

Part 3 – How Habits Are Formed

Ruby:

Okay, so let’s talk about how habits actually form in real life.

Tim:

Yeah, it all comes down to this simple loop: Cue – Routine – Reward. It’s kind of like a little dance your brain does—over and over.

Ruby:

Right! So the cue is like a signal. It tells your brain, “Hey, it’s time for that thing you usually do.” Then comes the routine—that’s the action you take. And finally, you get a reward, something that makes your brain go, “Ooh, that felt nice. Let’s do it again.”

Tim:

Wanna hear an example? Let’s say your cue is finishing dinner. Every night, right after dinner, you feel a little sluggish, a little tired…

Ruby:

Instead of just flopping on the couch, you decide to go for a quick 10-minute walk. That’s your routine.

Tim:

And the reward? You feel lighter, your digestion improves, and mentally—you’re like, “Hey, I did something good for myself.” That tiny win feels awesome.

Ruby:

Exactly! And when you repeat that loop—cue, routine, reward—your brain starts to wire it in. Over time, it becomes second nature. You don’t have to force it anymore.

Tim:

Yeah, and that’s the magic part. When a habit gets locked in, it doesn’t take willpower. It just happens.

Ruby:

So if you’re trying to build a new habit, try to focus on those three pieces. What’s the trigger? What’s the action? And what reward will keep you coming back?

Part 4 – The Secret to Sticking With a Habit

Tim:

Alright, so we’ve talked about how habits are formed… but let’s be real—sticking with a habit? That’s a whole other challenge.

Ruby:

Oh yeah. A lot of people mess up by going too big, too fast. They set these huge goals like, “I’m gonna work out an hour every day,” and then by day three… they’re like, “Ugh, never mind.”

Tim:

Totally. The key is to start small. Like, really small.

If it feels easy, that’s exactly where you want to begin.

Ruby:

Yup! Instead of aiming for an hour at the gym, try just 10 minutes of stretching. Or 10 minutes of meditation. Even reading a book for 10 minutes a day can make a huge difference over time.

Tim:

There’s actually a study from Stanford University—led by BJ Fogg, a behavior scientist—he found that building “tiny habits” is one of the most effective ways to create lasting change.

He says the smaller the habit, the easier it is to do consistently… and once you succeed, your confidence grows.

Ruby:

That’s so true. Success builds momentum. And when something feels easy, you’re more likely to repeat it. And that is where real change begins.

Tim:

Like, think about brushing your teeth. It’s such a tiny habit, but you do it every day without thinking. That’s what we’re aiming for with any good habit—automatic, consistent, effortless.

Ruby:

So don’t be afraid to start small. You’re not being lazy—you’re being smart.

Part 5 – Facing Bad Habits

Ruby:

Okay, now let’s get real for a second—bad habits. We all have’em, right?

Tim:

Oh yeah, for sure. Whether it’s scrolling on your phone for hours, or maybe procrastinating instead of working—those habits can feel so hard to break.

Ruby:

Here’s the thing—you don’t have to completely eliminate a bad habit. Instead, try replacing it with something better. It’s all about redirecting your energy.

Tim:

Exactly. So, let’s say you tend to grab your phone and scroll the second you wake up. Instead of fighting the urge and saying, “I’m never going to use my phone again,” try something different.

Ruby:

Yeah! Next time you pick up your phone, before diving into social media, how about using that time to write down something you’re grateful for? Just one thing. It’s a small shift, but it’s a huge difference.

Tim:

That’s a great example! You’re still holding your phone, but now you’re rewiring your brain to associate it with something positive. Instead of just mindlessly scrolling, you’re setting the tone for a more intentional day.

Ruby:

And it’s not about perfection. Even small improvements like that, when done consistently, can make a huge difference. You’re not getting rid of the habit—you’re just transforming it into something that serves you better.

Tim:

Totally. You don’t need to be perfect to make progress. Just focus on one small change and build from there. Over time, those tiny shifts can completely change how you live.

Part 6 – Review & Reward Yourself

Tim:

Alright, so we’ve covered a lot so far—habits, how they form, and how to break the bad ones. But here’s something super important for sticking with a habit…

Ruby:

Review and reward yourself. Yep, it sounds simple, but it makes a huge difference.

Tim:

Mm-hmm, here’s why: If you want to keep that momentum going, you need to see your progress. One of the best ways to do that is by tracking it. Whether through a journal or an app, just seeing how far you’ve come is so motivating.

Ruby:

Totally. And when you hit a milestone, like—say, you’ve stuck with a habit for 28 days—take a moment to celebrate yourself. Give yourself a little treat or something that makes you feel proud. It’s not about being perfect—it’s about recognizing the effort you’re putting in.

Tim:

Exactly! For me, I like to look back at my progress and think, “Wow, I did that. I’m proud of myself.” It makes me want to keep going. Aww, it feels good, right?

Ruby:

Oh yeah, it does! And here’s a fun fact—research actually shows that rewards are key for keeping habits going long-term. It triggers positive feelings in your brain, which reinforces the behavior.

Tim:

So next time you hit a milestone, don’t just brush it off. Celebrate it. You deserve it. Maybe that’s treating yourself to a nice dinner or a fun activity you’ve been wanting to do.

Ruby:

Mm-hmm. And let’s be real—feeling good about your progress will keep you focused, motivated, and excited to continue. So, track your wins and treat yourself!

Part 7: Highlight Vocabulary from Today’s Episode

Ruby:

Alright, before we wrap up, let’s take a quick look at some useful vocabulary from today’s episode.

Tim:

Yeah, these words will help you better understand what you hear — and also help you sound more natural when you speak!

Ruby:

So grab a notebook if you can, and let’s go through them together.

VocabularyMeaningExample Sentence
HabitMeaning: A regular behavior or routine that is repeated oftenFor example: Brushing your teeth every morning is a common habit.
CueMeaning: A signal or trigger that starts a habit loopFor example: Feeling stressed can be a cue to reach for snacks.
RoutineMeaning: The specific action or behavior in a habit loopFor example: Going for a jog every evening is part of Tim’s routine.
RewardMeaning: A positive feeling or benefit that comes after a routineFor example: After studying, I reward myself with a short nap.
MindlessMeaning: Done without thinking or intentionFor example: I sometimes do mindless scrolling on my phone at night.
ReplaceMeaning: To put something new in the place of something oldFor example: I replaced soda with green tea in my diet.
TrackMeaning: To monitor or follow progress over timeFor example: I use an app to track my water intake daily.
MotivationMeaning: The inner drive that pushes you to take actionFor example: Seeing my progress gives me motivation to keep going.
MomentumMeaning: The force that keeps something moving or growingFor example: Once I built momentum, exercising felt easier every day.
ConsistencyMeaning: Doing something regularly and without big breaksFor example: The key to learning English is consistency.
MilestoneMeaning: A significant point or achievement in a journeyFor example: Completing 30 days of journaling was a big milestone.
GratitudeMeaning: A feeling of thankfulness or appreciationFor example: I write down three things I’m grateful for every night.
ProcrastinateMeaning: To delay doing something that should be doneFor example: I tend to procrastinate when I feel overwhelmed.
Self-disciplineMeaning: The ability to control your actions and stick to your goalsFor example: Building self-discipline helped me wake up earlier.
TransformationMeaning: A deep and powerful changeFor example: That one small habit led to a full lifestyle transformation.

Part 8 – Final Thoughts & Call to Action

Ruby:

Wow, I’m really excited about today’s topic! So… if you could change just one small habit starting today—what would it be?

Tim:

Mm, yeah. We’d love to hear your thoughts. Drop a comment and tell us:

 What’s one habit you’re trying to build… or maybe one you’re trying to replace?

Ruby:

And hey—whatever it is, remember this: small steps really do lead to big change. You don’t have to wait for Monday, or next month… you can start today.

Tim:

Right now. Right after this episode, even! Pick one small thing, and just… begin.

Ruby:

And if you found this episode helpful or inspiring, please hit that like button—it helps us so much in keeping this podcast going.

Tim:

And don’t forget to subscribe so you never miss a new episode. We’ve got so many more good conversations coming your way!

Ruby:

Thank you for spending this time with us. You’ve got this. We believe in you.

Tim:

Until next time—stay kind, stay curious, and keep growing.

Learn English Vocabulary: Ruby’s English Vocabulary

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