7 reasons you’re having an “off-day” in English (and how to fix it!)

😀 Learning a new language is challenging.

😨 Remembering what you’ve learned is harder.

😵‍💫 Feeling confident when you speak is EVEN harder!

You’re already doing a great job. But you might have days when it feels like things are more difficult than usual.

• Your mind goes blank when you’re in a meeting.
• You have the word on the tip of your tongue,* but you just can’t remember it.
• Nothing sounds right when you speak. Your voice doesn’t sound like it belongs in English!

The first thing I want to remind you is: It’s okay! In moments like this, it is easy to spiral and start thinking things that aren’t totally rational and will drag you down…

• I’m losing my level of English. I’ve forgotten everything.
• I’m not making any progress.
• I’m never going to be good at this.

Okay okay…maybe I’m being a little dramatic. But I think we’ve all been there at some point! At least I have 🙋🏼‍♀️

The good thing is: these moments don’t last. And they don’t define you as a person or the quality of your English.

And sometimes, the problem isn’t that you’re “terrible at English,” but it might be more along the lines of * what you had (or didn’t have!) for breakfast today. 😏

Next time you’re having “one of those days,” walk yourself through this list of things that could veryyyy likely be influencing your English and your ability to remember things or concentrate BESIDES your ability to learn a language.

(N.B. I am not a doctor, nutritionist, or psychotherapist. I do not suggest that this advice should take the place of the advice of a certified medical professional in case of need. Please seek out a professional if you need more support!)

🥗 Question 1: What have I eaten in the last 24 hours? Can I feed my brain right now?

Food is the fuel for all bodily systems, including how your brain functions. What you eat can help or hurt your mood, how your brain works, and your ability to concentration. Feeling a little unfocused? Think about what you’ve eaten in the last 24 hours. Can you add some brain friendly food? Or has it been a while since you’ve eaten? Have a snack to boost * your power. Avoid too many sugary foods, and prioritize fatty fish, fruits and vegetables, nuts and seeds, blueberries, dark chocolate, and some coffee!

• Evaluate your regular diet now. Are you eating well? What areas could you improve? Give yourself a score on a scale of 1 to 5. (1 = I have a lot to improve, and 5 = I do very well at this)
• Consider these suggestions for brain friendly foods. Which already exist in your diet? Which could you easily include?

💦 Question 2: Am I drinking enough water? Do I need to hydrate more?

Proper hydration gives you significantly more energy, increased motivation and productivity, and fewer feelings of stress or anxiety. Did you know: If you’re feeling thirsty, you’re already dehydrated?! Some of the earlier signals of dehydration to recognize are: feeling sleepy, lacking energy, having a hard time thinking or processing information, or feeling moody. Just a small decrease in hydration can cause productivity to drop by up to 50%. It also takes 2 weeks of proper hydration to feel the results, so start sipping!*

• Reflect on your hydration habits now. How well hydrated are you? Give yourself a score on a scale of 1 to 5.
• Consider what you know about starting new habits. How do you think you could help yourself improve your hydration habits?
• Do you want to create a new habit that will impact all areas of your life, including how well you use English? Download your FREE habit tracker here to get started now!
• Looking at the impacts above, what is your “why” for becoming more hydrated? What do you want to improve as a result?

🚶🏼 Question 3: Have I been getting enough movement? Can I make some time for movement now and then try this task Again?

It is so easy to sit down at the computer, get lost in your work, and suddenly look up to realize that the day is done! This happens to me a lot working from home. Sometimes I start a task, and time just passes without me realizing it! With many of our jobs, we risk being more sedentary* than is healthy. The good news is that as little as 1 minute of aerobic exercise improves concentration, memory, and learning for up to two hours. Feeling a little distracted? Get some steps in* and then try again!

• Based on your current exercise habits, do you think this factor is contributing positively or negatively to your concentration?
• Where in your week could you incorporate a bit more movement than you are getting now? OR What habits do you already have that you will keep doing?
• Movement doesn’t have to be a trip to the gym. It can be taking the stairs in your building instead of the elevator, taking a short walk at lunch, cleaning the house, walking to the store, etc. Which movements would be easy to add into your day?

💤 Question 4: How have I been sleeping these days? Could I be tired or not well rested? Do I need to take a break?

Sleep is when your brain does all of the behind the scenes* work, clean up, repair, and improvement. Sleep helps solidify memory. Lack of sleep negatively impacts the way your brain operates, mood, and concentration. Sleep may seem like a luxury, but it is a very essential for healthy daily function in all areas, including studying, practicing, or remembering English.

• Rate your sleep currently. What is your ideal amount of sleep? How much sleep do you usually get? How is the quality of your sleep?
• Can I improve my sleep tonight so tomorrow is better?
• Read these tips about sleep hygiene. Which of these could you implement easily to improve the quality of your sleep?

🔁 Question 5: Where am I at in my menstrual cycle? Could that be impacting me right now?

Are you a person who menstruates? Besides the cramps that come along with this process that the female body goes through every month, there is so much more happening in our body that’s impacting how we feel and function externally. In short, if you have a natural cycle without hormonal birth control, there are two stages of your cycle when you are naturally more able to concentrate, be productive, creative, and focused (the follicular and ovulatory stages), and two stages when you are more inclined to slow down, reflect, rest, and work in a less intense way (luteal and menstrual stages).

➡️ Here’s the big take away: this is relevant for all people, with or without a natural menstrual cycle. The point is that our body moves cyclically, and it’s worth tuning in* to how you’re feeling, making note of any patterns you see, and then embracing them. When you’re feeling productive and focused, take a moment to notice it, be curious about it, and embrace it. If you’re feeling the need to slow down take a break, do the same: notice it, be curious about it, and give your body and mind what it needs. Even if you don’t experience a monthly cycle hormonally, we experience cycles all of the time…

• every day is a 24 hour cycle – How does your ability to concentrate change at different parts of the day?
• every week is a seven day cycle – How does your ability to focus change throughout the week?
• every month is a 30 day cycle – Over a 30-day period, what kinds of ups and downs do you experience?
• every season is a three month cycle – Are your motivation and energy different based on the season?
• every year is a 12 month cycle – How does your motivation and energy change throughout the year?

For more information about how your cycle impacts you and how you work, check out these two resources: Cycle Syncing Cheat Sheet and “No one ever told you this about your period.”

😣 Question 6: How’s my stress these days? Am I managing my stress well?

Here’s a quick lesson in neurology: Your brain is made of different parts. The parts of your brain are divided into different levels, from more simple to more advanced. Stress response activates a a level in your brain that is more simple than the more complex systems that control learning and memory. If that lower level system is busy (for example, if it knows your body is stressed, hungry, tired, etc), the higher level systems can’t work. When we are stressed or anxious about something, it is actually impossible for our brain to operate so we can learn, use our memory, or concentrate on work.

• When you’re feeling stressed or anxious, what techniques do you use to help yourself unwind * or calm down?
• Is there something stressing me out or giving me anxiety right now? Do I need to handle * that first? Can I use a calming technique to help me unwind?
• What are your most common sources of stress? How can you help decrease the effect of those so it doesn’t reach the point of needing to calm down?

💻 Question 7: How is my work environment? Are there any distractions that are interrupting me? How can I improve the environment?

Having difficulty concentrating? The problem might actually be right in front of you! Or all around you… Environmental factors that impact your concentration include: lighting, temperature, noise, what you’re wearing, where you’re sitting, and other distractions to your attention. Consider your phone or other computer notifications and disruptions, disturbances in your workspace, how warm the area is. Things that can help are calming music, natural light, comfortable clothes, maintaining good posture*, and decluttering * your space.

• Where do you usually practice English? Think of the space(s). Evaluate them based on these factors. Are they helpful for concentrating or not?
• Are there small improvements you could make to your learning environments to make them more effective?

Next time you’re having a hard time with English, either remembering what you know and want to say, concentrating on reading, or finding the motivation to record yourself speaking, considering these 7 questions before jumping to the conclusion that there is something wrong with YOU or how you learn and you use English. Because trust me… there isn’t! 💖

✨ Final Reflections to take action

• Analyze these seven factors. Which of these factors are you doing well at?
• Which of these could be negatively impacting your work, your memory, and your English?
• What are some reasonable changes you could make this week that will help you do your best? What do you need to prepare to make that happen?

Glossary: Do you want to learn new phrases in the most effective way so you remember them when you speak? Read my blog post about what to do– click here!
to declutter (verb) – remove unnecessary items from an untidy or crowded space
posture (noun) – the position you hold your body while standing or sitting
to handle (verb) – manage a situation or problem
to unwind (verb) – relax after a period of work or tension
to tune in (phrasal verb) – to pay attention and have a good understanding of what is happening in a situation or what people are thinking / feeling
behind the scenes (idiom) – if something happens behind the scenes, it happens without most people knowing about it
to get some steps in (phrase) – a way of saying walking or moving more, related to reaching a daily step goal like on a fitness tracker
sedentary (adjective) – involves a lot of sitting and not a lot of movement
to boost (verb) – help or encourage something to increase or improve
to sip (verb) – drink a small amount, or little at a time
to be along the lines of (idiom) – to be similar to something else
to be on the tip of your tongue (idiom) – something you are about to say IF you can remember it!

For more inspiration, tips, and strategies for speaking English Confidently– join my Email list!