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Work-Life Balance & Burnout | Speak English Fluently and Confidently | English Conversation Ep23 | English Podcast for Listening Skills | YouTubeToText
YouTube Transcript: Work-Life Balance & Burnout | Speak English Fluently and Confidently | English Conversation Ep23
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Summary
Core Theme
This podcast episode focuses on achieving a healthy work-life balance and preventing burnout by providing practical strategies, English vocabulary, and grammatical structures to help listeners discuss and implement these concepts, especially in the context of remote work.
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[Music]
Have you ever been so busy that you
forgot what a real weekend feels like?
Or maybe you felt so tired that even
thinking about work made you want to
just close your eyes and sleep for a week.
week.
>> Welcome back to the English podcast for
listening and speaking. The place where
your English improves through real life
topics you care about. Today, we're
diving deep into a topic that affects
almost everyone in our fast-paced,
always connected world. Work life
balance and burnout.
>> That's right, Brian. We'll explore how
to manage our time, set healthy
boundaries, prevent that overwhelming
feeling of burnout, and most
importantly, how to maintain our mental
well-being and happiness in this modern
age, especially with so many people
working remotely. We'll be sharing
practical tips, useful English
vocabulary, and real life scenarios that
will help you talk about these important
subjects. Our goal is to equip you with
the language you need to discuss your
work, your well-being, and finding that
perfect balance.
>> And hey, if you find this episode
helpful or interesting, please do us a
huge favor. Like, share, and comment on
this episode. It really helps YouTube
recommend our podcast to more people so
we can help even more English learners
improve their skills.
>> Absolutely. We've also prepared a really
fun and memorable moment for you later
in the show. Something you might even
want to share with your friends. So
stick around for our humorous burnout checklist.
checklist.
>> It's going to be a fun and insightful
journey. Let's get started. All right.
So we've set the stage, Brian. We're
talking about work life balance and
preventing burnout. But for our
listeners, what exactly does work life
balance mean? It sounds like a
tightroppe walk.
>> That's a great question, Emily.
It definitely can feel like a tightroppe sometimes.
sometimes.
At its core, work life balance means
achieving a healthy equilibrium between
your professional life and your personal life.
life.
It's about finding enough time and
energy for both your job and your
hobbies, family, friends, and personal
well-being. Think of it as making sure
one doesn't completely overshadow the other.
other.
>> So, it's not just about working fewer
hours, right? It's about how we manage
our energy and attention across
different areas of our lives. When we
talk about well-being, we're not just
talking about physical health, but
mental and emotional health, too.
>> Exactly. And a crucial part of achieving
that balance involves things like time
management and setting clear boundaries.
These are important vocabulary words
we'll be using a lot today. Time
management refers to how you organize
and plan your time to work effectively.
And boundaries are the limits you set to
protect your personal time and energy
from work demands.
>> That makes so much sense. I know a lot
of our listeners like me might be
working remotely now, which can blur the
lines between work and home. So, let's
talk about our habits. Brian, you often
ask me about my routine. How does your
everyday life look and what are you
doing to make sure you have that balance?
balance?
>> Excellent point, Emily. This is a
perfect opportunity to practice our
grammar focus for this section. The
present simple versus the present
continuous. We use the present simple to
talk about habits, routines, and things
that are generally true. And we use the
present continuous for actions happening
now, temporary situations, or things
that are changing.
>> Got it? So for example, I can tell you
about my typical remote work routine
which uses the present simple and then
what I am doing differently this week
which uses the present continuous.
>> Perfect. Let's hear it. How do you
usually structure your day?
>> Okay, so usually I wake up at 700 a.m. I
start my workday around 9:00 a.m. after
having breakfast and a quick walk with
my dog. I work straight through until
about 1:00 p.m. Then I take a proper
lunch break, usually 45 minutes to an
hour. After lunch, I work until 5:00
p.m. I try not to check emails after
that. My evenings are for cooking,
reading, and sometimes meeting friends.
On weekends, I always go hiking or visit
my family. That's my typical schedule.
That sounds like a well structured
routine, Emily. Using the present simple
to describe your regular habits,
you're effectively demonstrating good
time management by creating a schedule.
And when you say, "I try not to check
emails after 5:00 p.m." You're clearly
setting a boundary there, which is vital
for maintaining your well-being. Thanks.
But sometimes things change, right? This
week, for instance, I am trying
something different. I am experimenting
with shorter work blocks and more
frequent breaks. I am taking a 15minute
break every 2 hours to stretch or step
outside. And because I have a big
project deadline, I am working a little
later in the evenings this week, maybe
until 6:00 p.m., but I am also making
sure I start my mornings a bit later to compensate.
compensate.
>> That's a great example of the present
continuous in action. You're describing
temporary changes or actions happening
around now. You are experimenting and
are working later, but you are also
making sure to adjust. This shows
flexibility, which is another key aspect
of work life balance, especially when
working remotely. You're not rigidly
sticking to the same routine every
single day if circumstances change, but
you're adapting while still prioritizing
your health,
>> right? It's about finding that sweet
spot. It's really hard to stick to one
strict schedule all the time when life
happens. I've noticed that when I don't
take those small breaks, my productivity
actually goes down. I get more tired and
it takes longer to complete tasks. So,
short breaks are now a priority for me.
>> That's a crucial insight, Emily. Many
people think productivity means working
non-stop. But true productivity often
comes from working smarter, not just longer.
longer.
Taking downtime, which refers to time
for relaxation or rest, is not a luxury.
It's essential for recharging your brain
and body. If you're constantly on,
you're not allowing yourself to recover.
And that's a direct path to burnout.
>> It's true. I've learned that the hard
way. So to clarify for our listeners,
when we use the present simple, like I
work from home or she takes regular
breaks, we're talking about general
truths, habits, or routines.
>> Exactly. Think of it as your default
setting or what typically happens. For
example, he checks his emails first
thing in the morning or they attend team
meetings every Tuesday. These are
habitual actions. And when we use the
present continuous like I am trying a
new schedule or he is working on a big
project this week, we're talking about
something that is happening right now or
a temporary situation or a plan for the
near future.
>> That's it. For example, I am currently
developing a new skill for my job or she
is not taking many calls today because
she's focusing on a report.
It shows a situation that is ongoing or temporary.
temporary.
>> That distinction is so helpful,
especially when describing how our work
habits are changing. Speaking of habits,
let's dive deeper into some of that key
vocabulary we mentioned. You talked
about boundaries. Can you give some more
specific examples of what good
boundaries look like, especially with
remote work? >> Certainly.
>> Certainly.
Setting boundaries often involves
communication and discipline.
For example, a common boundary is not
checking work emails after 6:00 p.m.
That's a time boundary. Another might be
not answering work calls on weekends or
designating a specific work space at
home and not working in your bedroom.
That's a physical boundary. For our
remote listeners, it could also mean
turning off notifications from work apps
after your workday ends. These are all
ways to protect your personal downtime.
>> I love that last one. My phone used to
buzz all evening with notifications, and
it was so hard to disconnect. Now, I
actually am planning to turn off all
workrelated notifications by 5:30 p.m.
every day. It's a work in progress. What
about priority? How does setting
priorities help with work life balance?
Setting priorities means deciding what
is most important and focusing your
energy there first. For example, your
priority might be completing a key
report before attending a less urgent
meeting. In terms of work life balance,
your well-being should always be a high
priority. If you are feeling
overwhelmed, perhaps your priority for
the evening is to rest rather than doing
chores or extra work. Prioritizing helps
you allocate your time and energy
effectively rather than getting pulled
in too many directions.
>> That's so true. Sometimes my priority
for the evening is just to make a nice
dinner and relax, even if I have other
things I could be doing. And that's
okay. It's about being mindful of what
you need at that moment to maintain your well-being.
well-being.
>> Absolutely. This kind of thoughtful time
management and setting clear boundaries
is what leads to a better overall
balance. Remember, it's not about being
perfect, but about continuously
adjusting and making conscious choices
that support both your professional
success and your personal happiness,
>> right? It's a dynamic process. It
changes depending on what's happening in
your life. For instance, right now I am
really focusing on building a consistent
morning routine to boost my energy
levels throughout the day. This isn't
something I always do, but it's what I
am doing now to improve my overall work
life balance.
>> That's a perfect example, Emily. It
shows that work life balance isn't a
fixed state. It's something you are
constantly working on. It requires
regular attention and adjustment. So for
our listeners, we want you to think
about your own routines. What do you
usually do to manage your work and
personal life? And what are you doing
right now that is different or new to
help you find that balance? Think about
your schedule, your priorities, and
whether you're setting strong
boundaries. Reflecting on these questions,
questions,
using the present simple for your habits
and the present continuous for what
you're currently implementing will
really help solidify your understanding
of these grammatical structures and the vocabulary.
vocabulary.
Your well-being and productivity depend
on finding this balance.
>> We encourage you to notice those small
actions you are taking daily to improve
your downtime or your flexibility. It
really adds up.
>> That's absolutely right, Emily. And
while we're talking about these positive
adjustments, it's also important to
understand what happens when we don't
find that balance or when we push
ourselves too far.
This brings us to a very crucial topic.
What is burnout?
It's a word we hear often, especially in
today's fast-paced world.
>> Yes, burnout definitely sounds serious.
I hear it used a lot, but what does it
really mean beyond just feeling tired?
Is it like extreme tiredness?
>> That's a good question, and it's more
than just being tired, Emily.
Burnout is a state of physical,
emotional, and mental exhaustion caused
by prolonged or excessive stress.
It's not just a bad day or a week. It's
when you feel completely drained and
overwhelmed by your work or other
demanding situations. The World Health
Organization even recognizes it as an
occupational phenomenon.
>> Oh, so it's not just about physical
tiredness. Then you mentioned
exhaustion, which sounds very severe. So
if someone is experiencing burnout, they
probably also feel emotionally and
mentally drained.
>> Exactly. That brings us to some key
vocabulary related to burnout. You often
hear exhaustion, which is extreme
tiredness. Then there's mental fatigue,
which is when your brain feels tired,
making it hard to concentrate or think
clearly. And emotional drain means
feeling empty, unmotivated, or detached
from things you once cared about. These
all contribute to the feeling of being
overwhelmed, where you feel like you
have too much to do and can't cope.
>> Wow. Mental fatigue and emotional drain
really paint a clear picture. So, it's
not just about how many hours you've
worked, but how those hours affect your
mind and your feelings. It sounds like a
slow process, not something that happens
overnight. Precisely. It builds up over
time from chronic stress and overload,
which is when you have too much work or
too many responsibilities.
We often use the present perfect to
describe experiences like this that
happened at an unspecified time in the
past or started in the past and continue
to affect us. For example, I have felt
burned out before.
This implies it's an experience in my
life and maybe it still influences me.
>> Okay, I have felt burned out before. And
what about the past simple? How does
that fit in? The past simple is used for
specific events that happened at a
definite time in the past. So you would
say, "I felt burned out last year." If
you're talking about a specific period,
or that project caused me to feel burned
out 2 years ago, the past simple refers
to a finished action or state in the
past, while the present perfect connects
a past event to the present.
>> That's really helpful for our listeners
to distinguish. So, Brian, have you ever
personally experienced burnout or felt
close to it? Can you tell us about a
time you have felt it or when you felt
particularly overwhelmed?
>> Yes, Emily, I definitely have
experienced burnout. In fact, it
happened to me quite significantly a few
years ago. I was working on a really
demanding tech project and I had been
putting in extremely long hours for
months. It was a huge overload of work.
So, you felt it after a specific period
of overload. What were the signs for
you? What did that exhaustion feel like
mentally and emotionally? At first, I
just felt incredibly tired all the time,
even after sleeping. But then it became
more than just physical tiredness. My
brain felt foggy, which is that mental
fatigue I mentioned. I struggled to
concentrate even on simple tasks. I used
to love brainstorming new ideas, but
during that period, I couldn't think
creatively at all. It was like my mind
just stopped working efficiently.
>> That sounds really tough. And what about
the emotional drain part? Did it affect
your feelings or how you interacted with others?
others?
>> Absolutely. I started to feel really
irritable and detached. Things that
normally brought me joy, like my hobbies
or spending time with friends, didn't
interest me anymore. I felt a general
sense of apathy and hopelessness. I
would get easily frustrated, and I
wasn't responding to emails or messages
from friends as quickly as usual. It was
a clear emotional drain. I felt
completely overwhelmed by everything.
>> It sounds like you were going through a
really challenging time. How long did
you feel that way? And what did you do
to recover? What coping strategies did
you use?
>> It lasted for several months. At its
peak, I was dreading waking up every
morning. I knew I needed to make a
change when I started making simple
mistakes at work that I never would have
made before. My productivity had plummeted.
plummeted.
Eventually, I realized I had been
pushing myself too hard for too long.
For my recovery, I took some time off,
almost two weeks. I didn't check any
work emails or messages. I focused on
things completely unrelated to work. I
went for long walks. I read books just
for pleasure. And I reconnected with
friends and family.
>> So, you took a complete break. And how
did that help? Did you feel a difference
right away or was it a gradual process
of recovery? It was a gradual process
but I did feel some relief immediately
from the pressure. The first few days I
slept a lot. Then slowly my energy
started to return. The mental fatigue
began to lift and I started to feel more
like myself. This period of recovery was
crucial. I also started to implement
better coping strategies to prevent it
from happening again. That's really
brave of you to share, Brian. It helps
our listeners understand that burnout is
a real impactful condition, not just
feeling tired. When you say coping
strategies, what do you mean?
>> Coping strategies are actions or methods
you use to deal with difficult
situations or emotions. In the context
of burnout, they're the things you do to
manage stress and prevent overload. For
me, a key strategy has been setting
stricter boundaries around my work
hours, which we talked about in the last
segment. I have also learned to say no
to extra tasks when my plate is already
full. Another strategy I have adopted is
incorporating regular short breaks
throughout the day.
>> So, these are practices you have
implemented and continue to use like you
have made a conscious effort to change
your habits since that experience.
Exactly. I have definitely changed my
approach to work since then. My
experience with burnout has taught me
the importance of prioritizing my
well-being. Before I would just power
through everything. Now I have learned
that that's not sustainable. I have been
much better at recognizing the early
signs of stress and overload in myself.
>> That's an important lesson. So for our
listeners, when we're talking about
burnout, remember it's that deep
exhaustion physically, mentally, and
emotionally caused by long-term stress
and overload. You might experience
mental fatigue, feeling unable to
concentrate or an emotional drain where
you feel detached or uninterested.
>> And when you describe your experiences,
think about whether it's a general
experience over time using the present
perfect. I have often felt overwhelmed
by my workload or a specific past event
using the past simple.
Last month, I was extremely stressed
because of the deadlines.
>> Knowing the difference really helps
clarify what you're trying to express.
And the journey back from burnout is
called recovery, often involving
implementing coping strategies to manage
future stress.
>> That's right. It's about recognizing the
problem and actively working towards a
healthier state. And those coping
strategies are vital for sustained well-being.
well-being.
>> So, we've talked about what burnout is.
Next, we'll explore even more practical
steps and ideas for how to avoid it
altogether. We'll be focusing on
preventing burnout, and you'll learn
even more useful vocabulary and grammar
for that.
>> Absolutely, Emily. Understanding what
burnout is and recognizing its signs is
the first step. But the even more
empowering part is knowing that we can
actively work to prevent it. This isn't
just about recovering from burnout, but
about building habits that stop it from
happening in the first place.
>> I love that. It feels proactive, like
we're taking control. So, what's the big
secret? Where do we even begin when we
want to prevent burnout? Well, the
foundation of burnout prevention really
starts with something called self-care.
This phrase might sound a bit trendy,
but it's actually incredibly important.
Self-care refers to any intentional
actions you take to care for your
physical, mental, and emotional health.
It's not selfish. It's essential for you
to function effectively. Self-care. That
makes sense. It's about looking after
yourself, right? So, does that include
things like getting enough sleep or
eating well? Are those healthy habits?
>> Exactly. Good sleep, proper nutrition,
and regular exercise are all fundamental
healthy habits that fall under
self-care. They build your resilience
against stress. Beyond the basics,
self-care also includes activities that
bring you joy or help you unwind, like
reading, spending time in nature, or
pursuing a hobby.
>> I like the sound of that. It's more than
just what you don't do. It's about what
you do for yourself. And how about
relaxation and rest? Are those the same
as self-care?
>> They're closely related.
Relaxation is the process of reducing
tension and stress. It could be deep
breathing, listening to music, or taking
a warm bath.
Rest is about actively pausing and
allowing your body and mind to recover.
It's not just about sleep. It can be a
quiet moment, a short nap, or simply
sitting without distraction.
You should make time for both relaxation
and rest every day, not just when you
feel overwhelmed.
>> That's a good distinction. So, if
someone is trying to prevent burnout,
what are some of the key pieces of
advice we should give them? And how do
we phrase that advice in English?
>> Excellent question, Emily, because this
is where our grammar focus comes in.
When we give advice, we often use modal
verbs. These are verbs like should,
must, can, could, and ought to. They all
express different levels of suggestion
or necessity.
>> Okay? Like you should drink more water
or you must finish your homework.
>> Precisely. Should is used for general
recommendations or good ideas. You
should take short breaks during your workday.
workday.
Must is stronger indicating something
that is necessary or very important. You
must prioritize your sleep if you want
to avoid exhaustion.
Can suggest possibility or ability and
could is a softer suggestion or possibility.
possibility.
Ought to is similar to should, but
sounds a bit more formal or like a moral
obligation. For example, you ought to
listen to your body's signals.
>> So, if I really want to emphasize
something, I'd use must. If it's a
friendly suggestion, should or could is
better. This is perfect for giving tips.
How about we do a little roleplay? Let's
imagine we're giving each other burnout
prevention tips using these modal verbs
and our new vocabulary. I'll start with
you, Brian.
>> I love that idea, Emily. I'm ready for
your expert advice. All right, Brian,
you're always so focused on your work,
which is great, but sometimes I worry
you push yourself too hard. My first tip
for you is you should definitely
schedule regular downtime. I mean,
dedicated time when you are completely
unplugged from work. You must see it as
a non-negotiable part of your day, not
just something you do if you have extra time.
time. >> Downtime
>> Downtime
scheduled. H, that sounds logical. But
what kind of downtime
should I prioritize?
I often find myself just browsing the
internet during breaks, which isn't
really rest. That's a common trap. For
true downtime, you could try something
completely unrelated to screens. You
should explore a new hobby or revisit an
old one. Maybe you could learn to play
an instrument or try some woodworking.
Something tactile and creative that
allows your mind to truly recharge and
escape work thoughts. You ought to find
something that brings you genuine relaxation.
relaxation.
>> A hobby that helps me recharge.
I like that. I could definitely use more
activities that are purely for
enjoyment, not productivity.
It's funny how we often forget that.
Thank you for the advice, Emily. My turn
to give you some tips.
>> Bring it on, Brian. I'm curious to hear
your logical approach to my burnout prevention.
prevention.
>> Emily, you have so much energy and
you're always taking on new projects. My
advice for you is related to boundaries.
You must set clear boundaries between
your work life and your personal life.
When your workday finishes, you should
make a conscious effort to close your
laptop and physically step away. Ah,
boundaries. That's a powerful word. So,
it's not just about time, but also
creating a mental and physical
separation. What should I do if I get a
work email late at night?
>> That's a perfect example. If it's not
urgent, you should resist the urge to
reply immediately. You must remind
yourself that it can wait until working
hours. Also, you could set up automatic
email responses for after hours to
manage expectations.
You ought to protect your personal time
from work intrusions.
>> That's a great practical tip. I often
feel like I should respond right away,
but you're right. It sets a bad
precedent. That really helps reinforce
the idea of boundaries. What else should
I consider?
>> Another crucial aspect, especially for
someone who takes on a lot, is delegation.
delegation.
You should learn to delegate tasks when
possible rather than trying to do
everything yourself. You must trust your
team or colleagues to handle some
responsibilities. You can't do it all.
And trying to will only lead to overload
and eventually burnout. Delegation.
That's a tough one for me. Sometimes I
feel like I should just do it myself to
make sure it's perfect. But you're
right. That's probably why I sometimes
feel overwhelmed. So I should identify
tasks that someone else could do.
>> Exactly. And you must also communicate
clearly when you delegate. It's a skill
that takes practice, but it's vital for
managing your workload and preventing burnout.
burnout.
Think about it. If you always say yes,
you will eventually burn out. You should
also consider incorporating mindfulness
into your daily routine. Even 5 minutes
of deep breathing or focused attention
can help reduce stress and improve your concentration.
concentration. >> Mindfulness
>> Mindfulness
So, like being truly present in the
moment, not thinking about work or
what's next. That sounds like a
wonderful way to find relaxation. I
could definitely try that. So, to recap
some of those powerful tips for our
listeners, Brian, what are the absolute
key takeaways for preventing burnout?
>> First, embrace self-care as a
non-negotiable part of your life. This
includes developing healthy habits like
good sleep, nutrition, and exercise. You
should prioritize these. Second, ensure
you build in genuine relaxation and rest
time, which means truly disconnecting
and allowing your mind and body to recover.
recover.
>> And you must actively seek out downtime
and perhaps a hobby that lets you fully
recharge. Don't just browse your phone.
Find something truly engaging that takes
your mind off work.
>> Third, set strong boundaries between
your work and personal life. You should
communicate your availability clearly
and then stick to it. And remember, you
must learn to say no when your plate is
full and practice delegation when appropriate.
appropriate.
>> Finally, consider mindfulness practices
to manage daily stress and bring calm
into your day. You can start with just a
few minutes of focused breathing.
Remember, these are not just
suggestions. They are crucial strategies
to ensure you stay healthy and
productive in the long run. You ought to
invest in your well-being. These modal
verbs are so useful for giving advice in
English and the vocabulary we've covered
like self-care, boundaries, delegation,
and recharge gives you the tools to
discuss prevention effectively.
>> It's all about building a sustainable
life, isn't it? And speaking of
disconnecting and recharging, our next
segment takes this idea even further.
We're going to dive into the concept of
a digital detox and why taking a break
from our screens can be a gamecher for
preventing burnout.
>> That's a topic I think many of our
listeners and certainly I can relate to.
In today's always connected world, it
feels like our phones and computers are
extensions of our hands. So Emily, let's
define this. What exactly is a digital detox?
detox?
>> Great question, Brian. A digital detox
is simply a period of time when a person
refrains from using electronic devices
such as smartphones, televisions,
computers, tablets, and social media
sites. It's about consciously choosing
to unplug from the digital world and
spend time offline. Unplug and offline,
those are key terms there. So, it's not
just about turning off your phone, but
about intentionally disengaging from all
digital interactions. I suppose the goal
is to reduce screen time and improve
mental well-being.
>> Exactly. It's about creating space for
your mind to rest, to reconnect with
yourself and with the people and
environment around you. Think about it.
Our phones are constantly sending us notifications.
notifications.
A notification is a message or alert
that pops up on your screen telling you
about a new email, a social media
update, or a news alert.
>> Ah, notifications.
Those little pings and vibrations that
constantly pull our attention away. They
are designed to grab our focus, aren't
they? And often they lead to a cycle of
checking our devices even when we don't
really need to. This constant checking
can be a major distraction, making it
hard to concentrate on one task or even
truly relax.
>> Absolutely. And that constant
distraction means our brains are always
on high alert, even when we're trying to
relax. So, a digital detox helps you
regain focus and feel more refreshed.
Focus means giving your full attention
to something. And refresh means to make
someone feel less tired or less hot.
After a detox, you feel mentally refreshed.
refreshed.
>> That makes perfect sense. It's about
reclaiming our attention and energy. And
speaking of cause and effect, this is a
great segment to practice the first
conditional in English. We use the first
conditional to talk about possible
situations in the future and their
likely results. The structure is if plus
present simple will plus infinitive.
>> Oh, I love the first conditional. It's
so useful for talking about consequences
in planning. So, for example, if you
turn off your phone at night, you will
sleep better. That's a clear cause and effect.
effect.
>> Precisely. Or if you take a social media
break, you will reduce your stress
levels. It links an action directly to a
probable outcome.
>> Perfect. So, Brian, I have a challenge
for you and for our listeners, too. Are
you ready to try a 24-hour digital detox?
detox?
>> A 24-hour digital detox? That's
interesting. As someone who relies
heavily on technology for work and
staying informed, that sounds like a
significant challenge. My initial
thought is, if I turn off my phone, how
will I know if something urgent happens?
That's a common concern, but let's think
about the benefits using our first
conditional. If you take a 24-hour
digital detox, you will notice a
significant reduction in constant pings
and alerts. How does that sound?
>> If I notice a reduction in pings, I will
definitely feel less scattered. I can
see that my brain might actually get a break.
break.
>> Exactly. And if you reduce your screen
time for a whole day, you will likely
feel less eye strain and headaches.
Screen time is the amount of time you
spend looking at a screen.
>> Okay. Less eye strain and headaches. If
that's the outcome, then I am definitely
interested. My eyes are always tired by
the end of the day.
>> Another one. If you stop checking your
phone every few minutes, you will have
more time for other activities like
reading a physical book, going for a
walk, or even just sitting quietly with
your thoughts.
>> That's a very good point. If I'm not
scrolling, I will have more time for
things I keep putting off. I could
finally finish that book. Or maybe even
go for a hike, which helps me recharge.
>> Exactly. And if you take a social media
break, you will reduce feelings of
comparison and social pressure.
Sometimes social media can make us feel
like we're not doing enough or that
everyone else's life is perfect.
>> That's very true.
If I'm not seeing endless curated posts,
I will probably feel more content with
my own life. It's a subtle but powerful effect.
effect.
>> And here's a big one. If you truly
unplug for 24 hours, you will improve
your real world connection with others.
You'll be more present in conversations,
make better eye contact, and truly
listen. Connection here means a strong
relationship or bond with someone.
Improving real world connection. If I'm
not distracted by my phone, I will
certainly be more present with my family
and friends. That's a benefit I can
really get behind. My wife often points
out how distracted I can be sometimes.
So, thinking about it from a prevention
perspective, if you make digital detoxes
a regular habit, you will build stronger
mental resilience against stress and
burnout. It's not just a one-time thing,
but a tool in your well-being toolkit.
>> That's a powerful point, Emily. It's
about establishing a new healthy
routine. If I commit to this, I will
likely see long-term benefits for my
overall well-being. So, the challenge is accepted.
accepted.
For 24 hours, I will try to stay offline
and truly unplug. No notifications, no
endless screen time. Fantastic, Brian.
And for our listeners, we encourage you
to try it, too. Start small if 24 hours
seems too much. Maybe try for a few
hours in the evening or one full
afternoon on a weekend. If you try even
a short digital detox, you will be
surprised by how much calmer and more
focused you feel.
>> It's also important to tell people you
might be offline for a bit so they don't
worry. If you inform your colleagues and
friends, they will understand why you're
not responding immediately. Managing
expectations is part of setting those
boundaries we talked about earlier.
>> Good point, Brian. And remember the
vocabulary we've used. Digital detox,
unplug, offline, notifications,
distraction, focus, refresh, screen
time, social media break, and
connection. All super useful when
discussing how to manage our
relationship with technology.
>> And the first conditional is your go-to
grammar tool for explaining the
potential outcomes of this effort. If
you will improve your fluency in
discussing cause and effect in English.
>> This is such an important topic because
technology is everywhere. We can't avoid
it completely, but we can learn to
manage it so it doesn't manage us. If
you master disconnecting, you will find
more peace and productivity in your life.
life.
>> Exactly. It's about finding that
balance. And sometimes the most
productive thing you can do is simply
nothing, especially nothing digital.
>> This conversation about disconnecting
really highlights how all these
strategies for preventing burnout are
connected. It's about being intentional
with your time and energy. Whether
that's through self-care, setting
boundaries, or taking a break from your devices.
devices.
>> It truly is. And this digital detox idea
is a practical step that anyone can take
to feel more in control and less
overwhelmed. I'm actually looking
forward to trying it now.
>> Me, too. It's going to be interesting to
see how it feels, and hopefully our
listeners feel inspired to try it and
use these new English phrases.
>> All right, Emily. We've talked about
what burnout is, how to prevent it, and
even how to disconnect.
But sometimes you need a little humor to
recognize the signs before they get too
serious. Are you ready for a fun,
relatable moment that we hope our
listeners will share?
>> I am absolutely ready, Brian. I love a
good humorous moment. What do you have
for us?
>> I call this the am I burned out
checklist. I'm going to read some
humorous scenarios and I want you to
give me your quick, practical, and maybe
slightly sarcastic fix for each one.
Think of it as a public service
announcement with a laugh.
>> Oh, I like this. Let's hear it. I'm
prepared to deliver some tough love
English learning style.
>> Excellent. Listen carefully, everyone,
and see how many of these sound
familiar. Here we go. Period.
>> Item number one on the am I burned out
checklist. You wake up on Monday morning
and your first thought is, is it Friday
yet? And it's only 700 a.m. Ha. Okay.
The fix for that, Brian, is to remember
that weekends exist. Maybe you need to
pencil in some actual fun, not just work
for the upcoming weekend. That means to
schedule something.
>> Good one. Checklist item number two.
Your coffee machine has become your
closest confidant. You tell it all your
problems and it just bruise.
>> Oh dear. If your coffee machine is your
best friend, it's time to reach out to a
human, a real friend, a family member,
or maybe try decaf and a walk outside to
clear your head.
>> Item number three, you've started
communicating primarily in emojis
because actual words require too much
effort. You're having entire
conversations with just a thumbs up and
a weary face emoji.
>> If words are too much, you're definitely
running on empty. My fix. Practice
speaking out loud, even if it's just to
yourself. Try to use full sentences.
It's like exercising your verbal muscles.
muscles.
>> Item number four, your idea of a break
is moving from your desk chair to the
couch to continue working on your laptop.
laptop.
>> That's not a break, Brian. That's a
posture change. You need to physically
remove yourself from your workspace. Go
outside, even if it's just for five
minutes. Stretch your legs. Item number
five, when your phone rings, you
automatically answer with, "Hello,
what's wrong now?" Because positive news
just doesn't happen anymore.
>> Yikes. If that's your standard greeting,
you might be expecting the worst. Try
practicing a positive greeting like,
"Hello, how can I help you?" Or better
yet, screen your calls. Don't answer
unknown numbers.
>> Item number six, you start sorting your
laundry by emotional state.
Happy clothes.
Sad clothes. I can't even deal with this clothes.
clothes.
>> Oh, that's a new level of organization,
but probably not a healthy one. My fix.
Delegate the laundry if you can, or just
put it all in one pile and wash it. It's
okay to let some things go, literally.
>> And finally, item number seven. You
realized your house plant died from
neglect a week ago, and you didn't even
notice until it was crunchy. Poor plant.
If you can't even keep a plant alive,
you need to prioritize your own
well-being. Get a lowmaintenance plant
or step outside and actually connect
with nature. Look at some healthy trees.
>> Wow, Emily, those were excellent fixes.
I think many people listening can relate
to at least a few of those.
It's funny, but it also highlights how
easily we can slip into unhealthy patterns.
patterns.
>> Exactly. Humor can be a great way to
recognize these signs without feeling
overwhelmed. And we use some great
English expressions there.
>> We did. Let's quickly go over some of
them so our listeners can add them to
their vocabulary.
>> First, we had pencil in. When you pencil
something in, it means you make a
tentative plan or schedule something.
It's often used for appointments or
social events like I need to pencil in a
doctor's appointment.
>> Then reach out. To reach out means to
contact someone, especially for help or
support. For example, if you're feeling
stressed, you should reach out to a friend.
friend.
>> Clear your head is another good one.
This means to get rid of confusing or
worrying thoughts, often by taking a
walk or doing something relaxing. I went
for a run to clear my head. And running
on empty. This idiom means to have very
little energy or resources left. It's
like a car that's almost out of gas.
After working 12 hours, I was totally
running on empty.
>> We also said stretch your legs. This
means to go for a short walk after
sitting for a period of time just to get
some exercise. Let's take a break and
stretch our legs.
>> And screen your calls. This means to
check who is calling before you answer,
often to decide if you want to pick up
or not. I always screen my calls when
I'm busy.
>> And finally, prioritize your own
well-being. This is about making your
health and happiness the most important
thing. It's so crucial for avoiding burnout.
burnout.
>> So, there you have it. A humorous look
at burnout, some practical tips, and
useful English expressions all rolled
into one. We hope you got a laugh and
learned something new.
>> And please share this moment with your
friends and on social media if you
enjoyed it. It helps us know what
content you like and it helps spread the
Welcome back, English learners. What a
journey it's been today exploring the
essential topics of work life balance
and preventing burnout. We've covered so
much from defining these concepts to
giving you practical tips and even a
humorous checklist.
>> It really has been a fantastic episode,
Brian. And the best part is we've
learned so much useful English
vocabulary and expressions along the
way. It's truly about living the
language one phrase at a time,
especially when it comes to something as
important as your well-being.
>> Absolutely, Emily. So, before we wrap
up, let's take a moment to recap some of
the most important vocabulary and
phrases we've learned today. These are
words and expressions you can use
immediately in your daily conversations
about work, health, and managing your life.
life.
>> Let's do it. First up, of course, is
work life balance. This is the state of
equilibrium where you equally prioritize
the demands of your career and your
personal life. It's about finding that
sweet spot between your professional
obligations and your personal time.
>> Then we dove deep into burnout.
Remember, this isn't just being tired.
It's a state of complete physical,
mental, and emotional exhaustion caused
by prolonged or excessive stress. It's
when you feel totally drained, like you
have nothing left.
>> To combat burnout, we talked about
setting clear boundaries. These are
limits you establish between your work
and your personal life to protect your
time and energy. For example, not
checking work emails after 6:00 p.m. is
setting a boundary.
>> Another crucial skill is time
management. This refers to the process
of planning and controlling how much
time you spend on specific activities to
increase your effectiveness, efficiency,
or productivity.
Learning to prioritize your tasks is a
big part of effective time management.
>> We also emphasize the importance of your
well-being. This is a broad term that
refers to your overall state of being
healthy, happy, and comfortable. It
includes your physical, mental, and
emotional health. Taking care of your
well-being is vital
>> and a key strategy for maintaining that
well-being is self-care.
This means engaging in activities to
promote your physical, mental, and
emotional health and happiness. It could
be anything from taking a relaxing bath
to exercising or pursuing a hobby.
>> Related to that is the idea of needing
to recharge your batteries. This is an
idiom meaning to rest or relax, to
regain your energy after a period of
hard work. It's like plugging in your
phone to get it back to 100%.
>> And in our always connected world, we
highlighted the importance of a digital
detox or learning to unplug. This means
taking a break from electronic devices
like your phone, computer, and social
media to reduce screen time and
reconnect with the real world. We also
learned about the idiom running on
empty, which perfectly describes feeling
totally exhausted and having no energy
left. Just like a car with an empty fuel
tank, if you're running on empty, it's a
clear sign you need a break. And when
you need to clear your mind, you might
want to clear your head. This expression
means to get rid of confusing or
worrying thoughts, often by going for a
walk or doing something relaxing. It
helps you think more clearly. Finally,
we talked about the importance of
knowing when to reach out for help. This
means to contact someone like a friend,
family member, or professional,
especially when you need support or
assistance. You don't have to go through
tough times alone. That's a solid recap,
Emily. These words and phrases are so
practical and truly useful for anyone
navigating the modern world, whether
they're working remotely or in an office.
office.
>> They really are. And now we want to hear
from you, our amazing listeners. We've
shared our tips and insights, but we
know you have valuable experiences, too.
>> That's right. In the comment section
below, we'd love for you to share your
best tip for maintaining work life
balance or preventing burnout using some
of the English vocabulary you've learned
today or any new phrases you know.
>> Yes. What's your secret for staying
balanced? Do you have a favorite
self-care routine or perhaps a clever
way to unplug? Share it with us in
English. Your tips could help someone
else listening right now.
>> And as always, if you enjoyed this
episode, please hit that like button,
share it with your friends, and leave a
comment. Your engagement helps YouTube
recommend our podcast to more learners,
helping our channel grow, and allowing
more people to improve their English
skills through real life topics.
>> Every like, share, and comment makes a
big difference. It tells us you love
what we're doing and it helps us reach a
wider audience of English learners just
like you.
>> So, as we sign off, remember this. Your
work matters, but so does your life. And
now you have the English vocabulary and
expressions to talk about both to
advocate for your well-being and to
build a healthier, happier life.
>> Keep practicing, keep speaking, and keep
living the language. We're so proud of
your dedication and excited for your
continued progress. Thank you for tuning in.
in.
>> See you next time and take care of yourselves.
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