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When you get home after overtime, you become one with the sofa. You make up your mind to study English, but your brain is already drained. According to research by Dr. Phillippa Lally's team at University College London, it takes 66 days for a new behavior to become automatic. However, if you rely solely on willpower, you won't even last 3 days.
It's hard to start studying the moment you get off work because your brain is already exhausted.
According to Peter Gollwitzer's implementation intention technique, execution rates jump from 35 percent to 91 percent when you create specific conditional structures. Open Excel. Calculate and write down your available time on weekdays. Set the moment you walk into your house after work and eat dinner as a conditional statement. Fix 15-minute weekday sessions and weekend block times in the sheet. The key is to completely eliminate the time spent agonizing over what to study every evening.
Smartphones are the main culprits draining your attention. Every time a messenger notification rings, your brain scatters.
Change your device's system language to the foreign language you want to learn. All app names and menus will appear in that language. You are naturally exposed to it more than 50 times a day. Put a widget with the core sentences to memorize today on your lock screen. Hide useless, dopamine-stimulating apps deep inside folders or delete them. Just saving the time you mindlessly spent scrolling creates 30 minutes a day.
Reading through a vocabulary book with just your eyes is an illusion. According to research by cognitive psychologists Henry Roediger and Jeffrey Karpicke, the group that practiced active retrieval—pulling information out of their heads—had a memory retention rate over 50 percent higher than the rereading group.
During your commute, listen to podcasts in 1-minute segments and immediately repeat after them. On your way home, turn on your smartphone's voice memo app, use 3 phrases you learned to talk about what happened today, and record for 1 minute. When you get home, play the recording and compare the parts you got wrong. There is no need to sit at a desk boringly.
If you skip studying two days in a row, your dropout rate skyrockets by over 43 percent. You just need not to miss two consecutive days. Check your status on Sunday evening.
If it takes more than 20 minutes to start studying, cut your 45-minute session down to 15 minutes. You can even lower the number of vocabulary words retrieved from 10 to 3 per day. If you are sleep-deprived, boldly pause your weekday sessions and stick only to listening to podcasts during your commute. You have to drop perfectionism and make micro-adjustments according to your fatigue level to go all the way.
