• Life commentary — Describe aloud what you are doing, seeing, thinking, or planning. If you forget a word, explain it in simpler English instead of switching languages.
• Freewriting — Set a timer for 3–5 minutes and write continuously in English without translating, correcting every mistake, or using a dictionary. The goal is to practise generating thoughts directly in English.
• Retelling — Watch, listen to, or read something short, then close it and explain the main idea and important details in your own words. Add your opinion if possible.
• Five-word freestyle — Choose 3–5 words you are learning and improvise a short story using all of them. The aim is to move vocabulary from passive recognition to active use.
• 3–2–1 speaking — Answer the same question three times: first for 3 minutes, then 2 minutes, then 1 minute. Repeating the same content helps you speak more quickly, clearly, and automatically.

ChatGPT

Retelling 

Watch or read something short, close it, and explain:

• what it was about;
• 2–3 important details;
• what you personally think about it.

Crucially, don't memorize the original wording; reconstruct the meaning using your own English.

Verdict: ✅✅ very strong recommendation.

Not to replay the source every few seconds in order to reproduce the perfect original sentence.

Only afterwards (after retelling is done) should you compare your version with the original or ask for corrections.

For your level, I would make one change:

Retell → check → retell again.

That final repetition prevents the exercise from becoming merely "practice producing whatever English I already have."

PAE++ rating: 9/10.
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Five-word freestyle

At B2–C1, three words may actually be better than five if your aim is natural usage. With five arbitrary words, people sometimes create bizarre sentences simply to squeeze the vocabulary in. You may then practise unnatural collocations.

A better sequence is:

3 target words → 60–90-second story → check whether you used them naturally → repeat.

And rather than completely random words, use vocabulary belonging to things you genuinely talk about: work, books, films, daily problems, opinions, plans.

That increases the chance that the words will later become genuinely accessible.

PAE++ rating: 8.5/10.
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3–2–1 repeated speaking

Answer the same question three times:

3 minutes → 2 minutes → 1 minute

Answer the same question three times:

3 minutes → 2 minutes → 1 minute

The content stays essentially the same. Each time, you have less time, so retrieval and formulation should become faster and the message more compact. The video also recommends recording the attempts and comparing them.

Verdict: ✅✅✅ strongest exercise in the entire video.

There is unusually direct research supporting almost exactly this technique.

The classic research version is normally called 4/3/2: learners give the same talk for four, then three, then two minutes.

De Jong & Perfetti found that repeated speeches improved fluency, and importantly, learners who repeated the same content maintained fluency improvements better on later tests than learners who changed topics.

That matches the idea of proceduralization discussed in fluency research.

PAE++ rating: 10/10.