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For words, I recommend you download a vocab app that gives you a new word every day, you can change the settings based on your English level. For phrases, you can watch tv shows or movies in English, or read light-hearted non fiction books where the dialogue between characters will likely have natural idioms and phrases used in everyday English.

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Ok the first word you need to learn is defenastration that means throwing else out the window. Very useful word if you ever get mad at somebody you could say "I want to defenastrate you" any other phrase or words you might want or something you desire to express?