Smiley Future

Smiley Future – Step 18

Do you know that willpower is a part of our intincts? 🤔 Last week we talked about „fight or flight” response and today we’re gonna talk about „pause-and-plan response” – my favourite 😉
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This mechanism stops an arousal in our body (the one we feel e.g. when seeing a cake 🤤) and increases the amount of the energy that goes into your mind 🧠. Prefrontal cortex, a part of our brain that is responsible for controlling impulses and planning, starts to work harder 💪. It shares an information with other parts of the mind: Launching self-control! Thanks to it we can take deep breath, stop with a hand on a bag of chips, think and…put it down 😉
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Now the good news – not only is self-control a strong instinct like „fight or flight” reaction but you can actually help launching it! 😊 There is an easy, free and accessible for everybody way to do it – the key is to learn to breathe properly. That’s right, breathe. 💨
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In order to improve your willpower slow down the rhythm of your breathing, do 4-6 breaths in a minute 🙏. Try to make each one last 10-15 seconds. But don’t hold your breath (it will only make you feel stressed!) but slowly make each inhale and exhale longer. It is easier to start with prolonging your exhale first. Make sure to exhale all out, this way it is easier to take deep breath in.
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It requires practicing so don’t get mad when you don’t get that rhythm right away. The more you practice the better! 😉
Next week: Empowering your willpower :::
Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 17

Today’s step is a bit long but it is SO important in everyday life ⚠️
How big impact does stress have on willpower? In order to answer that question I’ll tell you about „fight 👊 or flight ✈ response”. It is a physiological reaction when seeing danger that’s been protectin people for centuries from deadly threats.
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How does it work? 🤷🏼‍♀️ Let’s say you’ve noticed a venomous snake on your path. A part of your brain called amygdala reacts instantly and it prepares your body to fight or run away. The secretion of stress hormones increases, liver releases fats and sugars giving organism energy, lungs start to work faster to oxygenate body, the blood circulation accelerates (that’s why heart start to beat so fast!) to deliver needed substances to all cells. Basically whole organism is mobilizing for you to have best shot to survive 💪. In order not to delay your reactions the activity of the prefrontal cortex, so the part of your brain that is responsible for controlling impuleses, decreases ⬇️
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What does it mean? Stress physically decreases your ability to self-control ⚠️
Brain still works in the same way as if you were standing in front of a venomous snake and it starts fight or flight reaction. E.g. when you see an annoying e-mail from your boss 😉. That’s why it is so important to learn to deal with stress!
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Task for today divides into 3 parts:
1. Try relaxation. Lie down or sit down in a comfortable position 🧘🏼‍♀️, close your eyes, take deep breath and let your body loose muscle by muscle 🙏.
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2. Answer those questions:
· What do you think about stress and its affect on your life?
· How do you rate your stress level?
· Do  you think of the stress that you experience as bad stress 👎or good stress 👍?
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3. Watch short Ted talk with Kelly McGonigal „How to make stress your friend” – so good! 😍
Next week: Improve your willpower by breathing :::
Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Self-evolving · Smiley Future

Smiley Future – Step 16

I’ve got good news for you – willpower can be trained! 💪 It is often treated like something you either have or don’t but psychology researches show that you can train your strong will just like your muscles. And nobody was born with a 6-pack, right? 😉
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It is great news because those who aren’t scrupulous naturally can train it 💪. You’ve actually already started it with implementation intention (step 10) and by process visualisation (step 11) 😉
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Since willpower works like a muscle it has limited source of energy and strength. There are things that empower it 👍 but there are also things that weaken it 👎.
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Your goal is to get to know and, if possible, remove your obstacles to having strong will 😎. Those most basic ones are stress, tiredness and lack of sleep. It seems so simple, right? 🤷🏼‍♀️ Yet you do not always see the connection between those factors and your willpower.
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Task for today: Observe and write down (or analyze past experiences if you’re calm and rested today) how stress and tiredness have impact on your willpower:
* What situations are those?
* What happens then?
* How do you react?
* Is it harder for you to stick to your goal?
* Do you have any ways to help yourself and not to be tempted (turn your „I don’t want to” power on) or to do something that you don’t feel like doing (turn your „I want to” power)? Next week: Stress vs willpower (next week Smiley Future will be on Wednesday!)

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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 15

🧠SMILEY FUTURE🧠
— Step 15
Today we’re gonna talk about 3 mind traps which might weaken your willpower and your willingness to act:
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1.Thinking „everything or nothing”
Have you ever thought „I do everything from my ‘to do’ list or drop everything”?
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If yes, then you got into „everything or nothing” trap which can have huge impact on your actions and effects (or lack of them) 🤷🏼‍♀️
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Thinking like that you don’t see your failures as small errors that you can learn from, you see it as total failure and you might start withdrawing generalized conclusions about yourself like „I’ll never succeed”, „I’m a failure” etc. STOP! 🚫
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* If you get trapped into those thoughts write all of them down ✒ Then write a counterargument to each one of them. Get back to it when you have another „everything or nothing” moment.

2. Excessive pessimism or optimism
„If I haven’t succeeded in 1 year I’ll never succeed” – that’s excessive pessimism when you have only negative thoughts about your future 👎
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Excessive optimism is when you ignore your past attempts and previous experience and keep thinking that „this time will be different, it will be perfect” 🙄 For example, you wanted to workout regularly, you’ve had couple attempts at it and failed eaxh time but now you think that you’ll have the willpower and you’ll workout 6 times a week for 3 months 💪🙄
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* If you know what I’m talking about write all of  such examples down ✒. Now try to make each one of them more realistic e.g. „I’ll try to workout more regularly. I probably won’t be able to workout 6 times a week right away so I’ll workout 2 times this week, 3 times next week and keep improving”. :::
3. Exaggeration
You exaggerate all difficulties and make everything sound impossible. „I won’t make it”, „I never do anything right”. * If you do that write all of those thoughts down and write a counterargument to each one
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow” 📸 pic taken in Italy in 2019

Smiley Future

Smiley Future – Step 14

Today we start realising our goal! In upcoming steps willpower will be one of most important subjects. ⚠️
Here’s what’s most important.
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Willpower divides into 3 parts:
· Power to do something even though you’d prefer to avoid it (power „I want to!”) 💪
· Power helping push temptations away (power „I don’t want to”) 🚫
· Power that remembers  what you desire in long-term (power „I desire!”) 🤩 :::
Willpower is what differs us from animals. By forseeing future you are able to not give in to impulses or instincts ⚠️. Thinking about will power you often want to delete lower impulses or some feelins but they are important too! 😉
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For example disgust protects you from bad food, fear from danger and desires help you setting goals 😉. If you want to improve your willpower it is not about fighting impulses but about using them to help you 🤗
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How to manage your willpower? 🤔 For that you need to get to know yourself better. Only when you understand your way of thinking in a situation that requires your willpower then you can strengthen it 💪.
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You make many decisions on autopilot (and it’s good because there are s omany of them during a day that your brain would not be able to get to them all!😅) so your task for today is to notice that autopilot and improving you self-awarness.
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Observe and write down ✒
·What situations need your willpower? 🤔
· What thoughts, feelings, impulses appear in those situations? 🧐
· What decisions they lead you to? Supporting your goal or the opposite? 🤔
·  Which moments/elements are crucial to making a decision? Noticing them will help you stop that bad autopilot and prepare for those situations earlier. 🧐
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If you want to learn more about it I advice you to read Kelly McGonigal’s book „The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do To Get More of It” 📖
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Next week: Mind traps
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 13

This is our last step of preparations and after that you’ll be ready to start reaching your goal! 😊
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Now we need to focus on your surroundings and people around you. You are already well prepared so now it’s time to let your close ones know that there will be changes/that you’ll e.g. have less free time etc.
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While focusing on your resolutions and goals you could forget that it would be good to also get your close ones ready. Why?
* You have a chance to present them your plan and to explain why your goal is important to  you and ask them for support 🤝
* Once you’ll tell them about your resolution you’ll feel bigger pressure and it will be harder for you to let go once some obstacles come or you’ll have a bad day 😉
* While talking to your close ones you’ll see their reactions and you’ll know if  you can count on them and have their support or the opposite 😉
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Unfortunately it happens that family or friends react on someone’s will to change with resistance or even anger. There are plenty stories of girls who decided to drop couch potato life and and start working out, eating healthy and they heard „You better stop because you’ll be anorectic”, „Are you crazy?” etc. 🙄
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Usually it comes from people who know that they should change something about their lives too and because they don’t want to do it, it is easier for them to denny it, sabotage positive changes in person next to them etc. 🙄 If you get those kind of reactions look for support in somebody else like me and other members of Smiley Society! 🤗
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But I do hope that you’ll get positive comments only.
Next week: What is willpower and how does it work
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Next week:
Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

📸 pic taken in Greece in 2015

Smiley Future

Smiley Future – Step 12

🧠SMILEY FUTURE🧠
— Step 12
Preparations to start reaching our goal are coming to an end – we start in 2 steps! If you have started earlier I hope that those prepation steps inspire you to possible changes and make your chance for success bigger 💪
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After last long and big step today there’s much simpler and quicker one 😉. Answer only one question: What do you need to reach your goal? 🤔
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Take a moment to write all of those stuff down – from most simple ones to those more complicated, for example: new leggins, prescribed diet, better time management, support from others.
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Maybe during creating your plan or during process visualisation you’ve already realised what you’re missing?
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Use this step to try and get those things, to organize or find a solution you need.
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If you don’t come up with any solution remember I can help! You’re not alone, use Smiley Society support 😘
Next week: Prepare your surroundings
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

📸 pic taken in 2016