stick with good habits
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phrasal-verb

stick with good habits

Meaning
to continue following positive routines or behaviors
Example
It’s important to **stick with good habits** even when you’re busy.
phrasal-verb

root in

Meaning
to be based on or connected to something deeply
Example
Our customs are **rooted in** ancient beliefs.
phrasal-verb

set time aside for

Meaning
to reserve part of your schedule for something
Example
I **set time aside for** journaling before bed.
phrasal-verb

rise up to

Meaning
to face and deal successfully with a challenge or situation
Example
He **rose up to** the challenge and proved his worth.
phrasal-verb

warm up to someone

Meaning
to begin to like or trust someone
Example
She slowly **warmed up to** her new classmates.
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reach out for peace

Meaning
to try to restore friendship or harmony
Example
After the argument, she **reached out for peace** with her friend.
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file on deadline

Meaning
to submit a story right at the required time
Example
Reporters **file on deadline** even when storms slow travel.
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set to

Meaning
to begin doing something energetically
Example
After the meeting, everyone **set to** work immediately.
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shut down emotionally

Meaning
to stop expressing or feeling emotions, especially after being hurt
Example
After the argument, he completely **shut down emotionally**.
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let yourself breathe

Meaning
to allow yourself time to relax and calm down
Example
You should **let yourself breathe** when things get overwhelming.
phrasal-verb

run by

Meaning
to tell someone about an idea to get their reaction or approval
Example
Can I **run this idea by** you before I send it to the client?
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write in

Meaning
to send a written complaint or opinion
Example
Many viewers **wrote in** to complain about the poor sound quality.
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work against

Meaning
to act in opposition to someone or something
Example
The new policy may **work against** small businesses.
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bring forward ideas

Meaning
to propose or suggest ideas for discussion or action
Example
Global leaders **bring forward ideas** to tackle poverty and inequality.
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sync expectations up

Meaning
to make sure everyone understands the same plan
Example
Let's **sync expectations up** before we send the proposal.
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keep your spirits up

Meaning
to stay cheerful and hopeful in tough times
Example
Even during stress, try to **keep your spirits up**.
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simmer with frustration

Meaning
to feel anger or annoyance that is not fully expressed
Example
She **simmered with frustration** after failing the exam.
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wrap up the project

Meaning
to finish or complete something
Example
We need to **wrap up the project** by the end of this week.
phrasal-verb

call out for

Meaning
to ask loudly for something or someone
Example
He **called out for** his mother when he got hurt.
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rally behind

Meaning
to come together to support a leader or cause
Example
Citizens **rallied behind** their prime minister during the crisis.
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channel emotions

Meaning
to direct emotions into positive actions
Example
She learned to **channel her emotions** into creative work.
phrasal-verb

top off with

Meaning
to finish something by adding a final touch
Example
We always **top off with** fresh herbs before serving the soup.
phrasal-verb

talk someone through

Meaning
to explain something step by step so the person feels confident
Example
Coaches **talk players through** calming breaths before big matches.
phrasal-verb

draw away

Meaning
to move ahead or away from someone or something
Example
The car **drew away** from the traffic lights quickly.
phrasal-verb

stand in for

Meaning
to take someone’s place temporarily
Example
Lisa will **stand in for** me during the client meeting tomorrow.
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chalk up improvements

Meaning
to credit progress achieved over time
Example
We **chalk up improvements** to consistent practice and rest.
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stay ahead

Meaning
to continue to be more successful or advanced than others
Example
You have to work hard to **stay ahead** in this competitive program.
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listen to feedback

Meaning
to pay attention to and consider others’ opinions or advice
Example
A wise leader always **listens to feedback** before making changes.
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stick around for

Meaning
to stay nearby or remain present, usually to spend more time together
Example
Why don’t you **stick around for** a while and have coffee with us?
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integrate with

Meaning
to combine or work together with another system
Example
Our app can **integrate with** multiple payment gateways.
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set toward

Meaning
to start making progress toward something
Example
After graduation, she **set toward** her goal of becoming a lawyer.
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come across

Meaning
to find something or someone unexpectedly
Example
We **came across** a promising distributor during the trade fair.
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pick over

Meaning
to examine things carefully to choose the best
Example
She **picked over** the apples to find the freshest ones.
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burn up

Meaning
to destroy something completely by fire
Example
Burning trash **burns up** oxygen and releases harmful gases.
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look beneath

Meaning
to explore the deeper meaning or reason behind your thoughts or actions
Example
You need to **look beneath** your anger to find what’s really hurting you.
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work through feelings

Meaning
to process emotions patiently so you understand them
Example
Therapists help clients **work through feelings** after setbacks.
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throw up

Meaning
to vomit
Example
The spoiled food made him **throw up**.
phrasal-verb

focus ahead

Meaning
to concentrate on the future and what lies ahead instead of the past
Example
Let’s **focus ahead** instead of worrying about past mistakes.
phrasal-verb

lay out concepts

Meaning
to present or explain creative ideas clearly
Example
The designer **laid out concepts** for the new brand identity.
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freak over

Meaning
to become very anxious or upset about something
Example
He **freaked over** the missed deadline and couldn’t focus on anything else.
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bring in capital

Meaning
to attract or generate investment money
Example
The government is trying to **bring in capital** from foreign investors.
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reach across traditions

Meaning
to connect or communicate across different cultural or traditional boundaries
Example
The festival helps people **reach across traditions** and share their heritage.
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draw attention to issues

Meaning
to make people notice or focus on important problems
Example
The activist group aims to **draw attention to issues** of global inequality.
phrasal-verb

loosen up

Meaning
to relax your body or mind; to become less tense
Example
You need to **loosen up** and stop being so serious.
phrasal-verb

run into trouble

Meaning
to experience problems or difficulties
Example
We **ran into trouble** when the car suddenly stopped working.
phrasal-verb

hold the door

Meaning
to keep the door open for someone as a polite gesture
Example
He always **holds the door** for others when entering a building.
phrasal-verb

look back fondly on

Meaning
to remember something with affection or happiness
Example
She **looks back fondly on** her childhood memories.
phrasal-verb

line out

Meaning
to sketch or outline the main points of something
Example
We **lined out** the science project steps on the whiteboard.
phrasal-verb

catch a cold

Meaning
to become ill with a cold
Example
You’ll **catch a cold** if you go out in this rain.
phrasal-verb

cut back from

Meaning
to reduce involvement or dependency on something harmful
Example
We should **cut back from** non-renewable energy sources.
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come down to

Meaning
to be influenced or decided by a particular factor
Example
The decision will **come down to** how much money we have left.
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hand it to

Meaning
to admit that someone deserves praise
Example
You have to **hand it to** him; he did an amazing job.
phrasal-verb

put through

Meaning
to connect someone on the phone
Example
Could you **put me through** to the manager, please?
phrasal-verb

sign out

Meaning
to log off or exit from a meeting or account
Example
Remember to **sign out** after finishing the session.
phrasal-verb

pray for

Meaning
to express hope or desire for something by praying
Example
We all **pray for** a better future.
phrasal-verb

warm to

Meaning
to start feeling affection or liking toward someone
Example
She slowly **warmed to** the idea of sharing her story publicly.
phrasal-verb

shore up with

Meaning
to strengthen something by adding support
Example
We **shore up with** extra data before presenting the forecast.
phrasal-verb

lean on courage

Meaning
to rely on one’s inner strength during fear
Example
He learned to **lean on courage** instead of fear.
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blend in

Meaning
to become part of a group or culture naturally
Example
He tried to **blend in** by learning the local customs and traditions.
phrasal-verb

take off in

Meaning
to start succeeding rapidly in a field
Example
His career really **took off in** the last two years.
phrasal-verb

get on board

Meaning
to enter or climb onto a vehicle like a bus, train, or plane
Example
We quickly **got on board** before the train left the station.
phrasal-verb

clean up after

Meaning
to remove waste or mess left behind by people or animals
Example
Volunteers came to **clean up after** the beach festival.
phrasal-verb

dream of

Meaning
to imagine or hope for something you want very much
Example
Many children **dream of** becoming astronauts.
phrasal-verb

switch off from

Meaning
to disconnect mentally from work or stress
Example
She **switches off from** emails after yoga class.
phrasal-verb

cool off after

Meaning
to calm down after being angry or upset
Example
He went for a walk to **cool off after** the argument.
phrasal-verb

acknowledge with

Meaning
to show recognition or appreciation through something
Example
They **acknowledged with** a small gift for all his hard work.
phrasal-verb

lash out emotionally

Meaning
to express anger or frustration violently or suddenly
Example
He **lashed out emotionally** when he felt betrayed.
phrasal-verb

stay on

Meaning
to remain connected or continue working
Example
Can you **stay on** the call until we finish the report?
phrasal-verb

show gratitude for

Meaning
to express thanks or appreciation for something
Example
We should **show gratitude for** everyone who helped us reach this milestone.
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count down to deadlines

Meaning
to track remaining time closely before work is due
Example
I **count down to deadlines** with reminders so nothing slips.
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draw attention to

Meaning
to make people notice or focus on an issue
Example
Activists **drew attention to** flaws in the legal system.
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turn around the business

Meaning
to make a failing business successful again
Example
The new CEO helped **turn around** the company’s declining sales.
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win over voters

Meaning
to persuade people to support you or your ideas
Example
The candidate tried to **win over voters** with promises of reform.
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glow with

Meaning
to look very happy or pleased
Example
She **glowed with** happiness after the compliment.
phrasal-verb

smooth out

Meaning
to make emotions or problems less rough or intense
Example
Time will **smooth out** the pain you’re feeling now.
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reach higher goals

Meaning
to achieve more ambitious objectives or aims
Example
The company’s vision encourages employees to **reach higher goals**.
phrasal-verb

take off after

Meaning
to chase someone or something quickly
Example
The police **took off after** the thief.
phrasal-verb

burn off

Meaning
to use up energy or fat by exercising
Example
I go jogging every morning to **burn off** extra calories.
phrasal-verb

sit down with

Meaning
to meet and discuss something seriously or formally
Example
Government officials will **sit down with** community leaders to resolve the conflict.
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scale up investment

Meaning
to increase the amount of money invested in a project or sector
Example
The policy aims to **scale up investment** in renewable energy.
phrasal-verb

sync up with

Meaning
to coordinate or match with something or someone
Example
The app will automatically **sync up with** your online account.
phrasal-verb

let off tension

Meaning
to release built-up stress or frustration
Example
Going for a run helps me **let off tension** after a busy day.
phrasal-verb

shape up to be

Meaning
to seem likely to develop into something
Example
The new policy is **shaping up to be** a major change in the industry.
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stick it out

Meaning
to continue doing something difficult until the end
Example
Even though the job was hard, he decided to **stick it out**.
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open oneself to

Meaning
to allow oneself to experience or understand new ideas or cultures
Example
Living abroad helped him **open himself to** diverse ways of life.
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ramp up production

Meaning
to increase the amount or level of production
Example
Factories are trying to **ramp up production** to meet growing demand.
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drop down

Meaning
to fall or descend to a lower level
Example
The temperature will **drop down** to five degrees tonight.
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lean on friends

Meaning
to depend on friends for emotional support
Example
When life gets tough, don’t be afraid to **lean on friends**.
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fix up

Meaning
to arrange or plan something; to repair or prepare something
Example
She offered to **fix up** a lunch meeting for next week.
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put into practice

Meaning
to use knowledge or skills in a real situation
Example
You should **put into practice** what you’ve learned in the course.
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break off communication

Meaning
to stop communicating suddenly or intentionally
Example
After the argument, they **broke off communication** for months.
phrasal-verb

expand your network

Meaning
to build new professional relationships and connections
Example
Attending industry events can help you **expand your network**.
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step outside

Meaning
to move beyond one’s comfort zone or familiar environment
Example
You grow as a person when you **step outside** your cultural comfort zone.
phrasal-verb

hang around

Meaning
to stay in a place without a clear purpose; to wait aimlessly
Example
There’s no point **hanging around** here, let’s go inside.
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open minds through dialogue

Meaning
to encourage understanding between cultures by communicating openly
Example
The conference aimed to **open minds through dialogue** between communities.
phrasal-verb

rise with courage

Meaning
to face challenges bravely and stay positive
Example
We must **rise with courage** when life throws difficulties our way.
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capitalize on opportunities

Meaning
to take advantage of favorable situations to gain profit
Example
Smart investors always **capitalize on** opportunities in the market.
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draw strength from

Meaning
to get courage or motivation from something or someone
Example
She **draws strength from** her past struggles.
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write out

Meaning
to write something in full form
Example
Please **write out** your answers clearly in the exam sheet.
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manage with

Meaning
to cope using what is available
Example
We’ll have to **manage with** what we have for now.
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see off guests

Meaning
to say goodbye to people as they leave
Example
The host **saw off the guests** at the gate after midnight.
phrasal-verb

carve out success

Meaning
to achieve success through effort and persistence
Example
She **carved out success** through years of dedication and learning.
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push through reforms

Meaning
to make changes happen despite opposition
Example
The ruling party managed to **push through reforms** in parliament.
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draw from

Meaning
to take or get something from a source
Example
Artists often **draw from** real life experiences.
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chart a course for

Meaning
to create a clear plan toward a goal
Example
Directors **chart a course for** long-term growth at the retreat.
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move toward leadership

Meaning
to progress in your career to take leadership roles
Example
With her experience, she’s ready to **move toward leadership**.
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reach out to communities

Meaning
to make contact with or offer help to groups of people
Example
Volunteers **reach out to communities** affected by natural disasters.
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pour out your heart

Meaning
to express all your emotions and thoughts freely to someone
Example
She **poured out her heart** to her best friend after the breakup.
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roll in

Meaning
to arrive in large amounts, like fog or clouds
Example
Thick fog began to **roll in** from the river.
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feel up to

Meaning
to feel capable of doing something
Example
He didn’t **feel up to** working overtime after such a long day.
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set up trade ties with

Meaning
to establish trading relationships with another country
Example
The nation plans to **set up trade ties with** African economies.
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bring to light

Meaning
to reveal something that was hidden or unclear
Example
Therapy helped him **bring to light** the real source of his anger.
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turn around

Meaning
to improve a situation or make something successful again
Example
The new leader helped **turn around** the company’s declining performance.
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transform over time

Meaning
to gradually change form or nature
Example
The organization will **transform over time** with consistent innovation.
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shift perspective

Meaning
to change the way you think about failure
Example
Try to **shift perspective** and see failure as a learning step.
phrasal-verb

follow through on goals

Meaning
to complete tasks or commitments that one starts
Example
To grow professionally, you must **follow through on goals**.
phrasal-verb

light up at

Meaning
to show sudden happiness or excitement on your face
Example
His face **lit up at** the news of his promotion.
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roll back

Meaning
to reverse or reduce the effect of something
Example
The government decided to **roll back** the new data policy after criticism.
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bring in line

Meaning
to make someone or something follow rules or standards
Example
The new CEO worked hard to **bring in line** all departments with the company’s vision.
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curl up

Meaning
to bend your body and bring your knees close because of fear
Example
She **curled up** on the sofa when the horror movie got intense.
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rise up

Meaning
to stand and act against challenges or difficulties
Example
We must **rise up** and face the challenges together.