Episode Summary: I discuss the main ideas from the book “Atomic Habits” to help you achieve your goals in 2023.

English Level: B1 🇨🇦

Show Notes:

  1. The 1% Rule (1:15)
  2. Focus on systems, not goals (5:04)
  3. The importance of environment (13:05)
  4. Identity instead of goals (16:52)

Vocabulary Words

  1. emerge (verb): become apparent or prominent.
  2. push-ups (noun): Liegestütze
  3. recommend (verb): advise or suggest (something) as a course of action.
  4. susceptible (adjective): likely or liable to be influenced or harmed by a particular thing.
  5. temptation (noun): the desire to do something, especially something wrong or unwise.
  6. devour (verb): eat (food or prey) hungrily or quickly.
  7. level-headed (adjective): having or showing sound judgment : sensible.

Phrases to Remember

  1. make time for something: to cause an amount of one’s time to be available to do something for or with (someone)
  2. to chip away at something: remove small pieces by hitting with tool.
  3. to add up: increase in amount, number, or degree.
  4. to run in the family: [for a characteristic] to appear in many (or all) members of a family.
  5. to get sleep: to succeed in beginning to sleep.
  6. to stick to something: you continue doing, using, saying, or talking about it, rather than changing to something else.
  7. to put in the time: to dedicate a certain amount of your time to a specific activity. The implication is usually that you are making a special effort.

Mistake to avoid

(incorrect verb) to make someone crazy NOT to turn someone crazy

Comprehension questions

  1. Why does Jorge get frustrated when people say he’s talented at languages?
  2. What’s the 1% rule?
  3. What happened on the 2nd of January, 2020?
  4. How did Jorge track (measure) his sugar consumption?
  5. What are the three habits Jorge developed in 2020?
  6. How did improving his sleep quality change Jorge’s life?
  7. What’s the habit that Jorge recommends above all others?
  8. What has Jorge done to make it easier for him to train (workout)?


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