On better classroom judgment for ESL/EFL teachers: how to optimize learning, from Cecilia Nobre

One of the contemporary problems of ESL/EFL teaching is that teachers or tutors find that language instruction is a messy and inexact “science.”

As Brazilian EFL/ESL teacher (and CELTA trainer), Dr. Cecilia Nobre, argued recently on  Linkedin.com, if language teachers think “covering the [lesson] plan” will have made the lesson work, we “might be measuring the wrong thing.”

She writes that recently “a trainee told me she felt great about her lesson because she had covered everything in her plan. She had followed every stage, used all her slides, managed the timing well and given clear instructions. Yeah, sounds perfect!”

But the trainee’s students spoke for only about 7 minutes out of the 45-minute class.

Uh-oh.

Nobre tells usI have spent years sitting at the back of training rooms watching lesson after lesson and I say this with care: we often confuse control with learning.

I too used to fill silence, rescue too quickly and explain before learners had tried. The lesson looked impressive (but the progress was slower than it could have been).

She lists what should  be “the practices of teachers whose learners actually improve–15 habits,” although she observes she may have “missed a few”:

ESL/EFL teachers succeed when . . .

1- They wait (for learners to respond)
2- They listen more than they speak
3- They recycle language relentlessly (re-teaching and re-applying words or phrases within and between classes)
4- They notice patterns instead of isolated errors (that learners make)
5- They trust learners to try first (knowing that learning comes about through effort and errors)
6- They delay explanations (allowing learners to do their crucial cognitive work)
7- They respond to what emerges (from students’ thoughts and expression, not expecting coherent “wholes” in responses)
8- They use fewer materials more deeply (they don’t distract from learning by changing materials artificially)
9- They value learner effort over correctness
10- They let tasks run longer (when they are succeeding in eliciting student interest and learning)
11- They give feedback selectively (correcting only errors that are relevant and timely, or waiting for later to preserve a learning moment)
12- They build routines for noticing (observation may allow insights)
13- They resist rescuing (intervening only when a learner has reached the end of their capacity)
14- They accept mess (learning does not happen tidily or in a linear movement)
15- They intervene with precision (interventions should be brief, direct and unambiguous)

Nobre writes: “Unpredictability is not failure, it’s evidence of thinking in progress.” That is true of lesson plans for teachers and for the learning process of learners.

She observes that while it’s important to consider “pacing” in a class, simply “covering material (strict adherence to a lesson plan) without uptake from learners is just tidy administration.”

Adhering too much to “rigid planning kills responsiveness and responsiveness is where real teaching lives.”

“What matters is what [learners] carry out of the room, not how polished we felt at the front.”

Teachers use “selective feedback” because declining to correct too often “protects fluency and focuses on meaning before form” (because “meaning” is where fluency lies).

“Control feels safe; thinking feels risky. Guess which works?”

Are you an ESL/EFL learner or a teacher? Does Nobre’s list of 15 habits for English language learning make sense to you? Please write in; I’d be delighted to hear from you. 

What does linguistic “fluency” mean in this month’s issue of TYSN

 

February 2026 Vol 8 Issue 2

Tell Your Story Newsletter

Teaching English to economic immigrants

and internationally educated, non-native speaking academics

Let us help you succeed in English!

Welcome Mid-February, 2026!

As I write this month’s issue of “Tell Your Story Newsletter” (TYSN), we are returning to arctic cold after two weeks of a greatly premature spring: unseasonable warmth and sunny days have made life feel lighter, except from occasions of freezing rain and the subsequent ice-laden sidewalks and roads that have challenged pedestrians and drivers.

At the mid-winter “mixer” of the Saskatoon chapter of the International Association of Business Communicators (IABC) that I thoroughly enjoyed on February 5th,  several wondered aloud about this atypical winter (i.e.”Didn’t February used to be the coldest month of the year?!”).

Others engaged in the other, rueful topic across our country–Canadians’ collective worry and rage about the hair-raising politician (“melon felon”) at the helm, south of the Canada/US border.

While not bracketing off these concerns, I discuss in “Article One” this month, I return to my English-as-a-Second Language services; one of most central issues to language learning and teaching is what we mean when we refer to “fluency.” Finnish scholar, Pauliina Peltonen, weighs in. What does “fluency” really involve and how can we teach it?

In “Storytellers’ Corner,” I share some nerdy jokes in English, some of which (I hope) may be new to you, good readers.

And in “Shop News,” I name some of the folk who make my freelance teaching and writing life supported and possible.

As we begin the third week of February, I wish for you, good readers, that you will continue to find meaning and purpose in your work; and that you’ll find the blessings that still grace our lives, even in these challenging times.

Happy mid-February!

Sincerely,

Elizabeth

Principal

Storytelling Communications

www.elizabethshih.com

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IN THIS ISSUE:

 ARTICLE ONE: What does linguistic “fluency” mean? 

STORYTELLERS’ CORNER:  English language jokes 

SHOP NEWS

ABOUT US

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Article One: What does linguistic “fluency” mean?

Those who teach and who study English-as-a-Second Language (or English-as-a-Foreign Language or English-as-an-Additional Language, as it’s sometimes called in Europe), we tend to think that the goal of such study is “fluency.”

And by that, we usually mean some version of “smooth and effortless speech” (Peltonen), or a general proficiency in a language (in a research tradition that dates to the 1970s and 80s).

But in a 2023 article called “Fluency Revisited,” Finnish English language specialist Pauliina Peltonen shares much wider and subtler connotations of what “fluency” involves and points to practices that we as language teachers can use, to help learners develop it.

More recent research into second language acquisition (SLA), a narrower sense of the term has developed that relates to “temporal aspects,” like the speed of the learner’s talking and how/whether they pause. Here, “fluency” is associated with a “natural,” relatively fast rate of speech, without frequent pauses as one develops one’s thoughts in words.

In 2010, one researcher posited a three-part concept of fluency, as measured by (1) “utterance fluency,” (2) cognitive fluency and (3) perceived fluency.  What are these and how might they help contemporary English language learners?

Utterance fluency” is measured by the speed of one’s speech, breakdown (pausing) and repair (corrections). “Utterance fluency” is enabled by underlying cognitive processing that is fast and efficient, and called “cognitive fluency.”

Cognitive fluency” forms the basis for listeners’ impressions that a speaker is fluent—i.e. “perceived fluency.”

These three distinctions are based on a concept of “fluency” that is individualistic and thought-based. Such theory tends to be judgmental, however, and blames the learner for their shortcomings in attaining “fluency.”

The 21st century has seen new ways of conceptualizing the term, as developing from interactional settings, as a social process and as a collaborative activity, rather than the sum of two people’s individual abilities.

This has been termed “interactional fluency,” evident in learners’ minimizing silences between their individual turns, collaboratively; and evident in how speakers create linkages across the turns they take, such as through body language and small gestures.

In contemporary times, Peltonen says that “fluency” is built through three themes that pertain to how we teach language and assess it, and how learners learn it: (1) there is fluency in interaction; (2) there is a continuum between fluency and disfluency (even native speakers slide into disfluency, depending on the speaking partner and subject matter); and (3) there is one’s first language speaking style that is a factor that can influence second language fluency.

Peltonen writes that the old pedagogical perception that separates “fluent” from “disfluent” speech is now seen as oversimplified. Some aspects of speech that have historically been classified as signs of “disfluency” are often strategies used by learners to secure time to think, to avoid long silences, and so, to serve fluency (e.g. repetitions, pauses filled by “uh,” “um,” and “you know,” etc.)

Therefore, contemporary researchers (including Peltonen) have established that there is a “continuum” between “fluency and disfluency.” Disfluencies can occur in one’s native language and not only in a second one. Speech doesn’t have to be “perfect,” or “without so-called disfluencies.”

This continuum has allowed more recent language researchers to identify that the speaking style of one’s native language can influence one’s fluency in a second language, instead of comparing second language learners to native speakers of English.

Researchers who take into account a speaker’s (native language) speaking style (formal, informal, academic, etc.) can customize individual learning goals and exercises for studying their second language.

Peltonen concludes by saying that there are three major realities that are important both to learners developing fluency, and to those who teach them: (1) both individual and interactional fluency develop in language teaching; (2) teachers and researchers should reconceptualize “disfluencies” as potentially fluency-maintaining strategies (an “um” is less important than the speaker’s overall comment that follows it); and (3) teachers and researchers should help to raise awareness of learners’ individual speaking styles to facilitate the development of their second language fluency.

How can learning strategies used by native speakers of Spanish, Mandarin, Hindi or Urdu (etc.) help to meet learners’ goals for English fluency? Learners may not achieve, for instance, a fully idiomatic speaking style; but they may develop more idiomatic competency alongside other factors toward fluency, so that they can be easily understood and integrated into their communities.

So if we are developing a more realistic set of ideas around “fluency,” how do we best teach or coach learners to get there?

Unless declined by a learner, I practice not starting language classes with grammar, but instead start with the practical task of reading aloud. I’m influenced in the pragmatic approach of my own mentors, Steve Cavan and Monica Kreuger; and by the Italian language coach (active on Linkedin), Teresa Lara Pugliese.

I’m in favour of a more capacious understanding of what “fluency” involves, since a language is never really learned by starting with traditional categories and rules (some of which international language testing systems use). Instead, as Teresa Pugliese writes, “[language] is learned by entering real, meaningful situations.”

Students are sometimes surprised when (during the first, “discovery” class) I ask about the contexts in which they live and work. They express curiosity about how we’ll proceed from there.

“In that space, between surprise and curiosity,” Pugliese says, “a language stops being a system of rules and becomes a living, usable experience.”

She wrote recently over Linkedin:

Children do not learn through grammar. They live the language first; only later do they become aware of its structures. . . . With adults, the process is different, but not in the way we often assume. Full immersion, as in childhood, is rarely realistic; but that does not mean the adults I work with, need to accumulate, memorize or cite abstract rules.

Adults need functional, usable language. Language that allows adults to act in real contexts; to take part in meetings, to handle professional conversations, to move confidently within a cultural environment.

And to do that, language alone is not enough. Learners equally need to have cultural understanding  (Pugliese).

This is where I too focus my teaching. I draw on the actual personal and professional situations that challenge learners. After I learn about the settings they work and live in, I guide learners to communicate effectively in them.

When contexts are clear, we can purposefully focus on grammar, style of speaking and pronunciation that underpin what they already know they need to express.

Like Pugliese, I find that no two learning paths (classes or meetings) I cultivate with and for my learners are ever the same.

And that’s how it should be.

If you are a language learner, does this strategy sound more clearly applicable to your language learning needs?

And do you agree with a more spacious and flexible view of fluency in either your native or additional language?

If you’re an economic immigrant or second-language academic who struggles with English, please message me to learn how I can help you achieve practical fluency that will meet your goals! 

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STORYTELLER’s CORNER . . . . 

STORYTELLER’S CORNER: Words, Stories, Riddles

and Jokes on Writing and Editing . . .

This month: twenty-five English language jokes

From “@weareteachers,” some laughter to lighten the “cognitive load” you’re carrying:

(1)   “Your dinner” vs. “You’re dinner.” One leaves you nourished; the other leaves you dead.

(2)   A misplaced modifier walks into a bar owned by a man with a glass eye named Ralph.

(3)   Last night, someone broke into my classroom and stole all of the dictionaries. I’m at a loss for words.

(4)   The passive voice is to be avoided.

(5)   Double negatives are a big no-no.

(6)   Eight vowels, 11 consonants, an exclamation point and a comma appeared in court today. They are due to be sentenced next week.

(7)   Irony is when someone writes, “Your an idiot!”

(8)   I gave a theatrical performance about puns—it was really just a play on words.

(9)   Never leave alphabet soup on the stove when you go out: it could spell disaster!

(10)   Autocorrect has become many writers’ worst enema.

(11)   I avoid cliches like the plague.

(12)   Thanks for explaining the definition of “many.” It means a lot.

(13)   I wrote a song about tortillas. It’s a wrap.

(14)   When two English majors got married, the pastor said, “I now pronouns you, he and she.”

(15)   He was a surgeon with bad punctuation. He got fired for leaving out a colon.

(16)   Seven days without a pun makes one weak.

(17) Every time you make a typo, the errorists win.

(18) The past, present and future walked into a bar. It was tense.

(19) It’s raining cats and dogs out there and I just stepped in a poodle!

(20) Why are so many people bothered by grammatical errors? I couldn’t care fewer!

(21) English is a trying language to learn. It can be understood through tough, thorough thoughts, though.

(22) A mixed metaphor walks into a bar, seeing the handwriting on the wall but hoping to nip it in the bud.

(23) “Let’s eat grandma!” “Let’s eat, Grandma!” Punctuation saves lives.

(24) “I” before “e,” except when you run a feisty heist on a weird, beige, foreign neighbour.

(25) “I like cooking my family and pets.” Commas matter.

Do you have a story, riddle or joke on any aspect of the English language? Please share it with me; I’d be delighted to use it in an upcoming issue. 

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SHOP NEWS:

The “shop” has felt somewhat quieter this month, since the glow of December’s “holiday scene” has long gone dark. But my sometimes solitary days of work have been happily punctuated by new students, and by visits with (and messages) from fellow creatives (writers, editors, designers, photographers). The latter were featured in the first official meeting of my nearly 15-year-old writers’ group, under the new name of “Saskatoon small business group.” We are currently and very ably led by Ashleigh Mattern.

Special thanks (in no particular order) to the new students I’m teaching/ coaching and learning from; and to local editor, Dawn Loewen; communications director, Aasa Marshall; fundraising communications expert, Richard Kies;  photographers, Debra Marshall and Tara Kalyn; entrepreneurial and governance leader and director, Monica Kreuger; China-Canada trade and business expert, William Wang; the U of S International Medical Graduates’ Support Program coordinator, Leah Buschmann, and administrative coordinator, Carlie Russell; and IT “whisperer,” Jordon MacKenzie.

And in my wider community of friends (with whom I keep “fluent”) — Erin Watson, Nial Willems, Beth Brimner, Sharon Wiseman, Rev. Roberto and Heather De Sandoli, Laura Van Loon, Martha Fergusson, Barbara McEown, Fafali Ahiahonu, Janet Okoko and Trung Nguyen.

Long-distance friends (now in BC) are Christel Jordaan-Schlebusch and Dewald Schlebusch. (Apologies to any I may have missed!)

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There are always other writers, editors, coaches, entrepreneurs, businesses and programs to promote in Saskatchewan.

Please  write me to share your stories . . . . 

But for now, this is a wrap for mid-February!

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ABOUT US:

Between 2011 and December 2018, Elizabeth Shih Communications chronicled the stories of B2B marketing and communications on the Prairies and across the country.

Effective January 1, 2019, I rebranded as “Storytelling Communications.” I now help economic immigrants and internationally trained (non-native speaking) academics to communicate more clearly in English–both in writing and by speaking–so they can better succeed in Canadian workplaces, marketplaces and academic settings.

Interested in learning more? Please contact me through my CASL-compliant website (www.elizabethshih.com).

After I receive your message, I’ll be pleased to discuss projects with you!

Please visit my website for more information (www.storytellingcommunications.ca).

“Is training AI to write like you a fool’s errand?” Copywriter Bob Bly weighs in

The legendary B2B Copywriter, Bob Bly (whom I was delighted to meet in the US in 2012), recently blogged on the topic, “Is training AI to write like you a fool’s errand?”

Bly is a lifelong writer, so, he objects (first) that he would never outsource his craft at all, much less to a force whose processes he does not know. (“Why would I want to use ChatGPT . . . when I both enjoy [writing] immensely and do it reasonably well?”). He quotes the writer, Ben Settle, as saying, “The joy of writing is not in speed or style . . . it is in the bleeding, constant rewriting, and burgeoning floodgates of thoughts that can only come from battling the blank page.”

Secondly, Bly says, some marketers and communication-types argue that AI can “take care of the grunt work.”

Bly argues that “writing is not grunt work.” That “Human writing is anything but. . . Essentially, the core of writing is thinking.” And he quotes Plato: “Thinking is the talking of the soul with itself.” Do we really want to give up the fundamentally human processes of thinking and feeling?

True “grunt work,” Bly writes, inheres in prompting and “fixing up” bad ChatGPT prose!

Last year, in conversation with (the brilliant) English copywriter, Nick Usborne, in his “Futureproof Copywriting” course, learners (including me) felt happiest when AI would perform “grunt” background work for us (e.g. researching and retrieving sources, critiquing weak areas in our drafts.) But each of us still absolutely wanted to stay in the driver’s seat of our own writing. We aspired to be “the human in the loop.” One year later, that plan rings utterly naïve.

Copywriters have very little control over how (and how much) they use AI.  Our clients or clients’ companies, including the investors and political players that control them, dictate that.

Thirdly, Bly observes, in his response to the current wave of heavy AI use, few AI writers actually make real money with AI (even under the Amazon book-generating industry). Most of the marketers in this area make money “by creating, teaching and selling ‘how to write with AI’ courses.”

Fourthly, he rejects that anyone should “get AI to write like [they] do.” He says: “I have no desire to train AI to write like me, because I already write like me . . . and have spent 45+ years learning how to do so.” One of Bly’s colleagues observes that “the funny thing about even trying to use AI to do this,  is you will spend more time trying to get AI to do anything right, style-wise, than you would writing the damn thing yourself.”

Even if you can speed up copy generation, “when you’re done, you will find that AI doesn’t write all that well—and doesn’t sound much like you, either.”

Writers who use AI extensively are spending “more time than ever . . . and publishing LESS,” one of Bly’s colleagues has complained to him.

Instead of reckoning with a blank page or screen (something long ago overcome by making “mind-maps” [as writers Ed Gandia and Daphne Gray-Grant have long lauded]), “now [writers] stare at ChatGPT output, wondering how to fix it.”

Fifthly, Bly reminds us that many readers and publishers don’t want to read AI writing. More and more mainstream book publishers are rejecting books that they suspect were written using AI. (The sad dispute over whether writers use em-dashes points to mainstream publishers’ anxieties over AI use.)

Sixthly (and finally, for this round of the AI debate), Bly disputes that AI’s “speed” outpaces its “performance.” Many AI training courses promote how to learn “to use AI to write your book for you in days.” But he intones this logic shows sadly that “what matters most today is how fast you can write rather than how well you can write” (my emphasis).

Bly acknowledges that in many genres and media (such as daily newspapers), writing quickly is valuable when tight and “frequent deadlines” are required. But, he adds, “in other channels and types of writing, quality trumps speed every time.” In Bly’s homegrown territory of copywriting, he says, “clients value landing pages that double revenues much more than those that could be written in half the time, but [which] hardly move the sales needle.”

Now, AI enthusiasts might be tempted to label Bly a curmudgeon and traditionalist. But after earning millions of dollars over more than 40 years of copywriting (including over 100 books on topics including copywriting, all written by himself, and none by AI), we should not dismiss his rebuttal too fast.

As the “Godfather of AI,” Geoffrey Hinton, argued (when accepting the Nobel Prize two months ago today), many of us have become anxious because danger inheres in our building AI that are smarter than we are—and not only in our writing. The manipulation of supra-human technology is easily attained by authoritarian rulers and governments (e.g. the US, Russia, China, North Korea and more). Such regimes can and will–if unbridled–bring the annihilation of any humanity with values and decency.

So “training AI to write like you” is not only a “fool’s errand,” as Bob Bly writes. Training AI to write in place of us (implied in the question)—is to usurp our legitimate space in the creative processes of reading, thinking and writing. Such an overthrow allows AI to outsmart us—it is already doing so (and faster than ever before).

Given the state of our world in the 21st century, that’s not only a “fool’s errand” but a fool’s demise.

Since the “cat is already out of the bag” in this reality, it behoves us creatives to lament all that can be (and is being) lost, before the loss overtakes us all.

And now it’s your turn: what are the implications of the ways you use AI? How do you picture the future of humanity in an AI world?

On Microhabits: How to Make Freelancing Healthy (any Time of Year)

 


January 2026 Vol 8 Issue 1

Tell Your Story Newsletter (TYSN):

Teaching English to economic immigrants and to

internationally educated, second-language academics

Let Us Help You Tell Your Story!

Welcome Mid-January 2026!

Happy New Year, Good Readers!

I’m a long-time admirer of the newsletter writing of American marketing star, Ann Handley.

Her fortnightly newsletter, “Total Annarchy,” charms her readers with its irreverence and fun, while not shying away from ethical implications, such as the rapid ascendancy of AI in all areas of our lives. She asks and discusses some of the most salient implications AI and related marketing hold for all of us.

An expert digital marketer, bestselling author, keynote speaker, former Chief Content Officer for MarketingProfs and former journalist, Handley crafts “marcom” content that engages our emotions, at a time when emotional and ethical integrity are often displaced by the latest hustle of “impactful” prompts, trending bots and social influencers.

One of her many humourous strategies starts from the “get-go” in how she addresses her readers. Last November (American Thanksgiving), her addressees were “Butterballs.” In December (Christmas and Hanukkah), we became “Sugarplums.” I recall a spring issue, where we were “Peach Blossoms.” And by so naming her readers, Handley (literally and metaphorically) is just getting started.

One practice that keeps her newsletters grounded is that she loves and encourages readers to respond–whether with “yahoos,” “boo-hoos,” or comments in-between. I have exchanged some fascinating and animated messages with her.

Handley keeps things real.  She describes her newsletter as focusing “on writing, marketing, living your best life.” She writes as evocatively of her daughter leaving home for college as she does on publishing ventures.

Further north on the Canadian Prairie, some 15 years (or 180 issues) after I started writing “Tell Your Story Newsletter” (TYSN), I also strive for reality (not for “reality TV!”) and I’m delighted to receive emails and other messages from you, my readers–the best sign of engagement.

Like “Total Annarchy,” “Tell Your Story Newsletter” (TYSN) remains free. It’s also 100% AI-free, spam-free and ad-free. My newsletter often addresses entrepreneurial wellness as much as (or through) communications or marketing ideas, and as much as English language teaching and writing issues.

Long-form Communications as a living body of practices are the “bread and butter” of my days, and of at least some of yours, too, as valued readers.

At the dawn of a new year, I hope that reading “TYSN” will feel much like a conversation with a friend. It’s why I address you as “Good Readers” or “Friends” or as “we” or “us.”

I hope you’ll share relevant issues with your friends and colleagues.

And while we all love a good guffaw (and some of those will definitely follow, this year), ultimately I hope you’ll find, by reading and responding, that none of us is alone in facing the challenges of our times.

Sincerely,

Elizabeth Shih

Principal, Storytelling Communications

 

 

IN THIS ISSUE:

->ARTICLE ONE:  On Microhabits: How to Make Freelancing Healthy (any Time of the Year)

-> SHOP NEWS

->ABOUT US

Article One: On Microhabits: How to Make Freelancing Healthy (any Time of the Year)

As most in the Western Hemisphere know, “New Year’s Day” is historically the date to make “resolutions” to improve our lives, health, or finances for our futures.

And while people tend to undertake these “resolutions” with great conviction, we all know that unrealistic expectations end in failure.

By mid-January and definitely by early February, often our resolutions, and the resolve to achieve them, have dissipated.

For that reason, I look forward to the quiet workout space at my gym, after “resolutionists” have abandoned their workout regimes!

But in place of “New Year’s resolutions,” I was inspired by a recent podcast episode from American copywriter and coach, Ed Gandia (“High-Income Business Writing Podcast”). The episode describes how we can make “freelancing” (and other kinds of self-employment) healthier. Healthier not just now, but even more so, three months from now.

So this first new article of 2026 will be dedicated to the wellness of entrepreneurs of all shapes, stripes, spots and sizes.

Gandia says: “Freelancers are great at pushing through. We hit deadlines, juggle clients, and squeeze productivity out of thin air.”

But at the same time, our “physical health often pays the price for all of this.”

Brain fog, insomnia, burnout, increased anxiety and depression,  insulin resistance, weight gain, intensive cravings for unhealthy food are some of the worst results from overwork. He says: “The side of freelancing that rarely gets attention is the slow erosion of our health when our businesses become the only priority.”

In the longer term, poor health and sleep reduce our creativity and with it, the quality of our work.

But how and what changes can we sustain, meaningfully?

Motivation is a finite source of activity. So building our own regimes on microhabits is wise.

Even the term “microhabit” has been a recent buzz-word. But it refers to a legitimate practice. A microhabit is a practice of making large goals feel less overwhelming by breaking them down into smaller pieces or activities, over time.

We repeat that small activity consistently over several weeks or months (such as walking for 10 minutes per day, or drinking two more glasses of water each day) until we achieve a goal larger than we could have initially imagined.

In his podcast, Ed Gandia interviews Lucie Robazza, an Australian-based, certified health coach, personal trainer, kinesiologist who has founded her own company, “Strenxia.” She’s a big believer in microhabits.

She says that “deadlines, your own business, AI, not enough sleep or healthy diet,” all lead to “all or nothing” strategies, doomed to fail by week three of a new year.

Robazza says if you track meaningful health metrics, you’ll start (gradually—one day at a time) to make real improvements through diet, exercise, and other lifestyle changes.

But this should be a gradual process, not a headlong rush!

Women face unique challenges in midlife that mainstream “lifestyle” practices miss, from Perimenopause to Menopause. Hormonal fluctuations in estrogen and progesterone are significant and as a result, “women become less resistant to stress in our 40s.”

Researchers have started (very late in history) to analyze biomarkers in Menopause. But Perimenopause can also cause emotional volatility, poor sleep and many other symptoms–that both women and men know little about. So 40+-year old women should discuss their health closely with their physicians.

Making incremental changes (not “all-or-nothing”) is more sustainable (e.g. 1% every week). New Year’s resolutions don’t tell us how to get there. (Motivation is never sustainable.) Instead, Robazza suggests that we need to build “systems,” based on small, attainable microhabits that we can do, even when we feel stressed out.

For instance she suggests practices as simple as positioning our bedroom furniture and clean gym clothes near our doors, to make it easier to get to the gym each morning.

Microhabits help us avoid failure, by helping us to strive for reasonable goals. She warns that otherwise, “the story of failure” will shape our identities, detrimentally.

As we start building microhabits, we start to feel good about our successes and build an identity over time that is positive. It’ll also be greater than the sum of our latest achievement(s)!

We will see the pattern of gradual improvement, consistently, over time. Robazza says we all need the encouragement that provides.

The jist of Gandia’s podcast is this: We tend to assume that New Year’s failed resolutions come from a failure in discipline or commitment, when they’re more likely too ambitious to counter the complex dietary and metabolic issues that humans face, especially as we age. (Gandia notes this applies to aging men, as well.)

So many freelancers have been pushing too hard for too long,  “operating in a chronic low-grade stress state,” affecting everything from “Thyroid function to inflammation to metabolic health” and more.

Here, to conclude, are Robazza’s top six microhabits:

(1) Get natural sunlight early in the day. This helps to regulate hormones for energy and sleep. Robazza recommends getting some sunlight in the first 10-15 mins of our mornings, as morning light improves melatonin production and helps with insulin reception. Daily sunlight regulates our sleeping and working hours. (In cold climates like SK, light therapy boxes can work.)

Even a morning walk to walk to the gym (without showering or preparing our bodies) will do wonders.

(2) Take water with electrolytes upon waking to reduce dehydration-related fatigue, cravings and to support cognitive focus. Robazza says to drink two cups of water as soon as we wake up and then to keep drinking water as we work through a day (an additional four cups).

Dehydration can cause cravings, brain fog and other problems. She recommends not to drink caffeine for the first hour after waking up. Water-soluble electrolytes are costly, so even adding a pinch of good-quality sea salt to two glasses of water each morning will make a difference.

(3) Ensure we get sufficient protein intake, especially at breakfast, to support muscle health, satiety and prevent energy crashes (critical for women, often late in the afternoon). A minimum) of 100 g of protein per day per women is necessary. And increase that to 120 or 130 g of protein, as we age.

Protein is the best antidote to those crashes, sugar cravings and an overly large appetite. Protein also helps to sustain muscle mass.

Robazza says  breakfast should consist of 30-40 g of protein to help regulate hormones. We need more as we age!

Consider that two eggs contain only 12 g of protein and we need 30-40 to start the day! So make breakfast more substantial or research healthy protein powders we can add to what we eat.

(4) Practice short movement bursts (“exercise snacks”) throughout the day, to break sedentary patterns, boost energy, and improve metabolic health.

Robazza reminds us that human DNA is structured to need movement. As many of us have heard, we’re not meant to sit at desks all day. So she urges us to try to disrupt sedentary work with micromovements (that improve insulin sensitivity).

For instance, she urges us to try “20 squats while the kettle boils; 10 desk pushups while ChatGPT is working on your search” and so on. Ten minutes spent walking on errands would also be great.

 

While these aren’t full “workouts,” these “exercise snacks” disrupt sedentary behaviour, like hunching posture, brain fog and exhaustion.

Over time, getting morning sunshine (microhabit #1) here could double up with one of these 10 minute, “exercise snacks” (microhabit #4) to reduce insulin resistance and help our bodies dispose of glucose. (Habits can be stacked when waiting for a bus or in traffic.)

(5) Reset and regulate our Nervous Systems by practicing deep breathing exercises throughout the day. (Deep breathing helps to manage stress, promote resilience and mental clarity). Before doing something difficult in our days, she suggests that we take one minute for box-shaped breathing (inhaling for four seconds; holding it for seven seconds; and then breathing out for eight seconds).

Also, deep breathing after we do something stressful can help to calm ourselves. (This is more realistic than following a half-hour of meditation when life is so mentally intensive.)

(6) Make habits “stick” as longer-lasting practices by simplifying our environments. For instance, lay out clean gym clothes the night before, keep a jug of water with sea salt near our beds.  Similarly, ask a spouse or friend to “hide the biscuit jar” out-of-sight and mind!

Robazza stresses that working with one microhabit for the first 28 days is the best way to start. Once it’s a routine, we can stack other habits on top, at 28-day intervals. Results improve greatly. (E.g. Stack some micro-exercises at the end of writing  a first draft of something; plan on drinking one cup of water after we finish every meeting, etc.)

She also suggests that setting “worst day standards” for terrible days can help with busy times. Then we won’t drop the ball entirely, but manage to fit in some breathing, for instance, and some protein-rich foods. The small size of most microhabits and their receptiveness for gradual stacking makes them more sustainable for the long-term.

 

Robazza concludes with the advice not to let our practices slide twice. (For instance, failing to eat protein on one day can still be counteracted. But if we repeat it on a second day, we’ll have started a “bad habit.”)

Start a microhabit “one at a time,” starting with one of the easiest. Do it for 28 days, reflect on whether it was easy (or not); then add a second microhabit and follow both now, for another 28 days (and so on). Robazza notes that behaviours can improve “from average to good to great” over three or more months. So starting one microhabit on a cold January day will reap benefits for us by spring!

By featuring Robazza’s insights on his podcast, Gandia illustrates that “practical, simple, and surprisingly encouraging” microhabits can make a lasting difference to our mid- and later-life health.

And who wouldn’t want that, in these challenging times?

And now it’s your turn. Are you happy with your current health as a freelancer or professional? Will you try to develop some of Robazza’s microhabits?

Please write in; I’d be delighted to hear from you.

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SHOP NEWS:

 

I’m observing this month that a long-term writers’ group I co-launched in 2015 with Ashleigh Mattern and Julie Barnes (Saskatoon “Freelancers’ Roundtable”), has been renamed and reconceived!

Henceforth, we’ll be known as Saskatoon’s “Small Business Group.”

Ashleigh, Julie and I started the group in the spring of 2015 to channel creative writers’ need for discussion, advocacy and co-referrals.

We planned our group over drinks (and a notepad) nearly 11 years ago, in a bar in downtown Saskatoon that long ago closed!

 

While we outlived that venue, we’ve since met in cafes and coffee shops across the city, including the Broadway Roastery on 8th, City Perks, Sparrow, and lately, HomeQuarter.

A word (and shout-out) to my co-founders and colleagues:

Ashleigh Mattern is the “chief storyteller” (writer, marketer and social media expert) behind Vireo Creative, a web design and content team (c. 2015).

She’s also a long-time creative, writing freelance journalist, producing content for the CBC, marketing copy for local businesses and exploring multiple literary genres and influences, including in her novel, Magicked Born (2021).

Ashleigh has been the regular anchor and leader of the group since 2015 and recently returned to that role after a few months’ hiatus. She regularly invites creatives to join in our discussions.

Co-founder Julie Barnes of Julie Barnes’ Creative Services, is a freelance writer and regular contributor to Saskatoon HOME magazine and for clients including the CBC. She is completing a degree in interior design from Yorkville University.

Some of Julie’s writerly interests include travel, gardening, architecture, residential construction, food, urban planning, cottage communities and education.

She has also worked as a talent agent for the folksinger/songwriter, Eric Paetkau.

. . . . With an 11-year history behind us, we and our other members are optimistic that Saskatoon’s “Small Business Group” will expand our topics of reading, thinking, discussion and co-referrals.

Since rebranding in 2021 as the principal of “Storytelling Communications,” I (Elizabeth)  have continued to write and edit communications copy, while pivoting to focus more on teaching the intricacies of English-as-a-Second Language (ESL/EAL/EFL) to adults and young adults.

Influenced by my background in academia, language studies and psychoanalysis, I continue to enjoy reading as eclectic influences as Susie Dent, Seth Godin and Adam Phillips, while striving to create clarity for the writing and speaking of non-native users of English.

. . . With our diverse interests as co-founders and members, Saskatoon’s “Small Business Group” has much potential to grow into the future.

“If the shoe fits,” we’d be happy to include you in our next meeting.  Please reach out.

 

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An energetic shout-out this new year to Northern Ireland-based, ESL teacher, Carl Cameron-Day, and (Glasgow-based) ESL administrator, Alan Moir, both of TEFL.Org.

Carl is an experienced, ESL teacher, tutor, teacher-trainer and exam administrator who has worked all over the globe. I know Carl as a sage advisor, who hosts webinars for junior and mid-career English language teachers with enviable energy.

When part of a work week takes me off the trail of language training, I’m always the better for tuning in to a TEFL.Org webinar, hosted by Carl and deftly facilitated by the amazingly skilled Alan Moir (himself an EFL teacher by training).

Their wry sense of humour adds to their charm. (Alan once adopted the name of a “Cupboard of Cheese” for a Q&A! . . .)

 

ESL/EFL teachers can watch recordings of these webinars (some going back years) on YouTube and on Facebook, filled with helpful tips and best practices.

There are always new stories and new people to promote in “Shop News.” But this is a wrap for mid-January.

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ABOUT US:

Between 2011 and December 2018, Elizabeth Shih Communications chronicled the stories of B2B marketing and communications on the Prairies and across the country.

Effective January 1, 2019, I rebranded as “Storytelling Communications.” I  teach economic immigrants to secure better jobs or larger contracts by improving their English language skills.

I also help internationally educated, second-language academics, to progress through the tenure promotion process by improving their English language skills.

For both sets of clients, I help them to integrate into our community and marketplace more easily than they would working (in isolation) alone.

Interested in learning more? Please contact me through my (still CASL-compliant) website (www.elizabethshih.com)

After I receive your message, I’ll be pleased to discuss projects with you!

Please visit my website for more information (www.storytellingcommunications.ca).

What’s changing in English Language Teaching and Testing in 2026? Some highlights from a conversation between Cathoven AI’s CEO, Summer G. Long, and Erez Tocker (CEO, Trinity College, London):

 

  • The need for English language learning (and other languages) is still there, potentially growing. AI (such as industry leader Cathoven AI) hasn’t taken that away.
  • But when countries reduce their intake of international students, those students worry about completing a four-year degree, so demand (for ESL/EFL teaching) wanes.
  • The global economy also challenges the language education industry; English language study abroad is less affordable for most middle-class families, world-wide.
  • The Pandemic has similarly affected students’ English studies. It makes sense to “stay home to stay healthy” when learning a language. and as Tocker says at the end of 2025, “Duolingo is having a great year” teaching students online.
  • AI can improve language learning by lowering the stakes when giving students in-time (individual) feedback, AI gives confidence to students to try speaking, when they’re not in front of many peers (“a safe comfort zone”), or by placing them in different, simulated settings. And hiring an AI teacher is cheaper than working with a live tutor, over the same number of hours.
  • But some things are lost when language teaching goes online:  AI can give “too much feedback,” consistently, which can make students feel there’s no end to the need for improvement. By contrast, a human class offers a (provisional) end, so learning can coalesce in students’ brains.
  • AI also can’t provide the context by which students’ brains process and learn new things. Only a classroom can provide an “experience.”
  • Tocker says we must ensure our education systems develop 21st Century skills, including “soft skills” (e.g. workplace readiness, but the “workplaces” of the future are “fuzzy” now). GenZers will need to learn how to network and handle job interviews. When they’ve spent all their time using AI, they may lack such “soft skills.” Who will teach them those?
  • Community and context are very important (e.g. both Long and Tocker met at a live [in-person] conference and their online conversation spun out of that in-person meeting).
  • A useful analogy is MS Excel: when Excel was invented, it didn’t end the teaching/learning of mathematics. But Excel provided a tool that freed specialists from using pencils and paper.
  • Excel and AI are technologies that humans now can use.
  • But AI is (of course) more complex than Excel–it will take much more time to figure out how to incorporate AI into education and all vocational fields (e.g. accounting).
  • AI testing won’t replace standardized language exams, like IELTS. But Tocker says it will “shrink the number of players” in the space of English language testing.
  • There are many limits to standardized language exams. Students often worry more about learning exam-taking skills than they do about learning  how to communicate accurately. ESL should never take as its focus only standardized exams. (Teaching students strategy to master a particular kind of test is not ultimately edifying.)
  • Human teachers can help students to improve intonation, learn more collocations and impart students with skills needed in life.
  • One way to empower language education (including great teachers) is to invest some of the profit from (language testing) companies to sponsor students from “have-not” countries. That investment would help students to gain access to overseas colleges and companies, where they can learn new languages.
  • Over time, as Tocker concluded, “patient” strategies for teaching move education and the workplace ahead, better and faster, than “top-down,” hierarchical approaches. But enlightened education requires patience and won’t develop and evolve as rapidly as AI does.