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Hey everyone, welcome back to another fun episode of our podcast! It's always awesome to have you with us.

Hi Lucas! I'm so excited for this one. This topic is something we all deal with.

Absolutely! Today we're chatting about how to improve productivity and tackle those sneaky little mistakes that hold us back.

Oh, I love it! Our listeners will pick up some great tips to make their days more productive, and of course, we'll improve their English as well.

That's the goal! So if you've ever felt stuck, frustrated, or just not as productive as you'd like, don't go anywhere. We've got you covered.

Exactly! And since the new year has just started, we always tell ourselves we'll be more productive, but somehow it doesn't always work out, does it?

You're right. Each year we promise ourselves that this time we'll stay focused, avoid distractions, and get more done. But let's be honest, sticking to it is often easier said than done.

Right! Like imagine you open your laptop to get some work done, but before you know it, you've watched 13 random videos and completely forgotten what you were supposed to do.

Believe me, I've done that too. You start with good intentions, but before you know it, you're lost in a rabbit hole of videos, and your work is still untouched.

You know, Lucas, a lot of people check their phones first thing in the morning—Facebook, Instagram, all of that. Research shows that this habit can seriously affect your focus and productivity for the rest of the day.

I know, and that's so true. Social media can be a blessing, but we often turn it into a curse by letting it distract us from what really matters.

Exactly! The people behind these social media platforms don't care about what we're learning; they just want our attention.

Exactly! The more time we spend scrolling, the more ads they can show, and that's how they make their money. It's all designed to keep us hooked.

Now let's talk about another mistake we often make: multitasking.

Oh, that's a big one! We think we're being productive by doing multiple things at once, but research shows that it actually lowers our efficiency and focus.

Exactly! Multitasking can leave you feeling like you're getting a lot done, but in reality, you're just spreading yourself too thin and not doing anything well.

There's actually a study from the University of Stanford that shows multitasking can reduce productivity by up to 40%.

We all should know this. Multitasking temporarily increases stress levels, which raises blood pressure and heart rate.

Let's ask our audience: how often do you find yourself juggling multiple tasks at once? Do you feel more stressed, or does it help you get things done? Drop your thoughts in the comments. We'd love to hear from you.

Do you know, Lucas, that every video we scroll through on social media releases dopamine, which makes us excited to watch the next one? It's like a cycle that keeps us hooked.

Exactly! That dopamine hit feels good at the moment, but it also trains our brain to seek out constant stimulation, making it harder to stay focused on more important tasks. It's all designed to keep us coming back for more.

This is why people are losing focus on any task they try to work on.

You won't be surprised to know that businesses are also creating focus drinks, supplements, and tools like productivity apps and noise-canceling headphones to help improve concentration.

So, Lucas, when we feel lazy, what can we do?

The best idea is to walk for just one minute. Research shows that even a short walk can boost energy levels, improve focus, and kickstart your brain into productivity mode.

When we're feeling overly stressed, what can we do?

Great question! A deep breathing exercise works wonders. It helps calm the mind, reduce stress, and improve focus—perfect for getting back on track.

Are you sure? Is there any research to support that?

Of course! Studies have shown that deep breathing exercises activate the parasympathetic nervous system, which helps reduce stress and anxiety. This not only calms your mind but also boosts concentration, making it easier to focus on tasks.

Hey Lucas, let's talk about something else now: tools that can help us stay focused and get more done.

Sure! I already have been using a few tools myself. Just like we install apps like Facebook and Instagram, we should also try apps that boost productivity.

Vol107.口语听力训练Killing Your Productivity