我用英文摘要先前節目的內容，跟聽眾一起做中英文的轉換。

在這一集裡，我用英文說明第五集中最重要的五步驟思考架構（The 5-step Framework），以及怎麼透過增加正向感受來養成新習慣！

Script 講稿：

哈囉哈囉，我是Sheng-Pei。

In this episode I‘m going to recap Episode 5 in English. I’ll be mainly talking about “The 5-step Framework”. If you want to read the script, you can find it in the show note.

I’m doing this because I’ve been thinking about how to bring more value to this podcast. To me, It’s a little bit weird if I only speak Mandarin in this podcast and claim that I am helping people learn English. Of course sharing learning strategies in Mandarin helps, but getting more exposure to English is also crucial for English learners. This is why I want to find ways to provide more English content in this podcast. It can be a short vocabulary teaching session, or the English summary of the weekly episode like this one.

OK, let’s get to it.

[ Intro: “Mind My English with Sheng-Pei" is a podcast that brings positive psychology into English language learning. Having a healthy mindset is the key to fluency! Join me in discovering how your English learning journey can also be a process of growth and self-empowerment. ]

Hi, there! How are you doing today? This is the English summary of “The 5-step Framework”. If you have listened to Episode 5, you probably know the framework pretty well already.

“The 5-step Framework” first starts with Circumstance, then Thought, Feeling, Action, and Result.

The circumstance is the reality; it’s the situation that we are in. From there, our brain generates thoughts to interpret the circumstances. Then, our thoughts create our feelings, our feelings drive our actions and our actions get us the results.

One thing to be noticed is that the circumstance is the external reality that we can not control. No one can change it, and no one can control anything that happens outside of us. It might be a little sad to know that we are not in control of the circumstances. But it’s alright, because the rest of the 4 elements in the framework are in our total control.

As human beings, our brain is the most miraculous tool that we have. Our brain is able to generate any conscious thoughts if we direct it. And since thoughts are what create feelings, our ability to generate thoughts means we have the ability to create feelings for ourselves. We can then use these feelings to fuel our actions and get our results.

In Episode five, I implemented this 5-step Framework to building habits. I shared my story about how I’ve learned to build a habit by associating more positive feelings with it. I was a very goal-oriented person. I used to use goals to drive my actions and I didn’t care about my feelings. At that time, I thought having determination is forcing myself to do things that I didn’t like. But forcing myself to work against my feelings was extremely frustrating. That’s why I had failed to build a good habit. Ignoring my feelings was not healthy either. There were times that I was anxious, stressful and not happy even if I had achieved my goal.

Now I’ve learned to work the other way around. I still set goals like I want to exercise more or I want to improve my English. But I don’t start from changing my actions right away. I start the work from my mind. I start from directing my thoughts. I try to think in a way that can create more positive feelings whenever I’m exercising or speaking English. For example, I used to see mistakes in English as embarrassments. But now I see them as opportunities to grow. When I make a mistake or and get stuck during a conversation, I would just look it up later and learn from it. I also truly appreciate the effort that I put in English and consider myself courageous in communicating in my non-native language. When I was able to feel great about English, I found myself spending more and more time learning English just to experience the positive feelings. I don’t have to force myself anymore.

Feeling is the fuel of our action. When you feel great while doing something, it’s so much easier for you to do the same thing over and over again. Using positive feelings to motivate myself is force more effective than forcing myself. And the best of all, I get to enjoy the process.

So what do you think? Does this framework make sense to you? Come to my Facebook group or Instagram and let me know the habit that you want to build this year.

[ Outro: This is your “Recap in English” episode. I hope you enjoyed it. and if you like the podcast, then consider subscribing to the podcast. If you feel my content is helpful, you can even rate and review the podcast. and You can find me @sp.mindmyenglish on Instagram where you can DM me and ask all the questions about English or building a healthy mindset. ]


你喜歡【Recap 5分鐘】單元嗎？你在新的一年想養成什麼習慣？你對the 5-step Framework有什麼看法？
歡迎到Instagram: @sp.mindmyenglish 私訊我，
或是加入【用心理英文🌳討論練習區】https://www.facebook.com/groups/mindmyenglish.sp/
和大家一起練發音、講英文、培養正向的心態！
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