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2.While you are watching the sitcom, documentary or film, write down in your own language five to ten words of things which you see in the video that you do not know in English. These could be anything: facial expressions (e.g. frown), objects (a wrench), weather (misty) or animals (a badger).

3.Check your dictionary and find out what the words are in English.

4.Watch again- practice your new vocabulary when you see it.

For listening:

1.Choose a news show (like CNN or the BBC) or sitcom which you like, and record it. I do not recommend films unless you are a high intermediate student- two hours will tire your mind. If it is a sitcom, e.g. 'Friends', try to read about the show; there are often fan sites on the Internet.

2.Plan to divide the show into six parts of five minutes each. Do not watch more than five minutes at one time; you will get frustrated because your brain will get crowded with English and you may stop listening.

3.First, watch silently. See if you can guess what is happening. You will be surprised how much you can understand from body language, pictures and setting.

4.Write down any questions you have - see if you can answer them e.g. 'Why is he angry?' or 'How many people were injured in the fire?'

5.Watch with sound. See if you can answer the questions. Think of other questions e.g. 'What did she say to him when he dropped the glass?'

6.Repeat step 5 above twice.

7.Do not listen to the section more than three times. Do not worry if you did not understand all or even most of it. Move on to the next section. If you are not tough on yourself and listen to it over and over again, your mind will relax and you will not try as hard. As a result your listening will not improve.

8.Make predictions for the next five minute section of the show. Think of questions you want answered.

9.Repeat steps 3-8 with every five minute section.

10.Do not watch with English captions. If you do you will improve your reading, spelling and vocabulary, but not your listening.

For spelling, vocabulary and reading:

Watch with English subtitles.