Smiley Future

Smiley Future – Step 66

Today I highly encourage you to create new reward system, now regarding maintaining the change 🏆
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Start rewarding with complimenting yourself on even smallest successes 🤗. I know it may not be easy and you are probably not used to catching on your sucesses but more on your mistakes or failures 🤔. It is worth though to try it out and redirect your attention to progress and accomplishments 🤩.
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If you are having problem with that write down all the compliments you like to hear and use them on every occassion of even smallest acomplishments 😎. Every day. If nothing comes to your mind try those examples: „You’re doing great!”, „Good job!”, „Keep going!” 👏
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Another step of conscious rewarding yourself is to create reward system, for example once a week or once a month 😊. Let it  be something that will make you very happy (but won’t be a conflict to your main goal) 😀
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Next week: Suming up: conclusions on successes and mistakes
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Source: @chodakowskaewa‘s book “90 days – design your tomorrrow”

Smiley Future

Smiley Future – Step 65

Last week we talked about possible difficulty in maintaining a change e.g. during holidays 😬. There might appear other obstacles and that’s why I highly encourage you to create new implementation intentions! 🤗 This tool shouldn’t be underrated!
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Task for today: Create new implementation intentions – if you need to remind youreslf how to do it check out step 10 of our Smiley Future 😉. This time make those intentions about maintaining the change. They may differ from the first ones you’ve created in the beginning of our challege then. So don’t skip that step! I promise you it is worth doing it!
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Next week: Create new reward system
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Source: @chodakowskaewa‘s book “90 days – design your tomorrrow”

Smiley Future

Smiley Future – Step 64

Today we’re gonna finish creating new plan for maintaining change 🤗 – lets focus on last 2 letters of SMART method so answer those questions:
➡️Is your plan realistic?
➡️Will you be able to realize this plan now not as a part of a challenge/project/diet but as a new way of living 🤔? Have a moment to think whether it goes well with your everyday routine/schedule
➡️ What do you need to make the plan for maintaining the change realistic?
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Now time to set a new time bound – after what time will you realize you’ve achieved to maintain the change and that you’ve managed to make it a permanent change? Set a specific date 😉
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At first it can be after e.g. 3 months. Let this time be a test whether you’ve managed to maintain the change and maybe to check what do you need to change to make it permanent. It is very important to test it so you won’t go back to old bad habits 😉
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Next week: Create new implementation intentions
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Source: @chodakowskaewa‘s book “90 days – design your tomorrrow”

Smiley Future

Smiley Future – Step 63

Today another hint helpful in maintaining change 🤩. Think whether maintaining change is attractive to you, in other words what’s your motivation 🤔
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Answer this question:
➡️Why do you want to maintain the change? 🤔 Write down all the reasons that come to your mind 📝 and keep it so you could go back to it in moments of weakness or doubts in maintaining your change 😉.
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Task for today: I encourage you to create new benefit card (check out step 38) this time focusing on benefits of maintaining your goal 💪
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What benefit card is? It is simply a list of all reasons why you’d like to maintain your goal 🤩. If you’re wondering what’s the point in writing them down and you think „I will remember them” – I’ll surprise you: in the moments of lost motivation it is easy to forget why you want something so much 😉. When you find a temptation in reach of your sight (or hand), you’re stressed and/or tired or you’re in a bad mood those reasons suddenly all get forgotten 🤷🏼‍♀️
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In those kind of situations benefit card might come very useful. Have it always with you (for example as  a note in your phone 📱) and read it in difficult moments to make it easier to maintain your goal 😉. It is best though to read it everyday, even when you’re feeling motivated.
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Benefit card next to process visualisation (step 11) are great tools to strengthen your strong will 💪
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Next week: Permanent change
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Source: @chodakowskaewa‘s book “90 days – design your tomorrrow”

Smiley Future

Smiley Future – Step 62

How to maintain change? 🤔
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First hint is so obvious that it is actually common to miss out on by thinking „it will all work out itself” 🤷🏼‍♀️. And here it is: think how do you plan to maintain the change.
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Write your answer down and create a initial plan, of course using SMART method (see step 6) 🧐
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Task for today: focus on first 2 criteria of SMART method and try making your plan specific and measurable 📏📐
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For example, if you lost weight, improved your stamina 💪 and started having new nutritional habits, now in order to maintain it you probably don’t need to keep working out as often as you have but you can’t just sit down and get back to lazy life on sofa! 😉
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So you might (and should) plan to work out e.g. 3 times a week instead of 5-6. Choose form of your workouts (fitness, gym, jogging?) and plan it out in your calendar 📅
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If you e.g. learned a new language you also need to keep working on it, practicing etc .
Same with every finished project! 😉
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Now let’s have that coffee, a small bite of a macaroon and get to work! 😀
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Next week: Create new plan
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Source: @chodakowskaewa‘s book “90 days – design your tomorrrow”

Smiley Future

Smiley Future – Step 61

We’ve got only last couple of steps ahead! 😀 That’s why now we’re gonna learn how to maintain what we’ve built/changed 🤔.
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Let’s start with some theory 🧐. Psychologists examining motivation have been trying to establish how to proceed life changes. They’ve been wondering what phases we can divide change into, what is important and needed in each phase 🤔. In 1982 James Prochaska and Carlo DiClemente described what is called the transtheoretical model of change also known as wheel of change in which they extracted such phases:
➡️ 1. Phase of initial contemplation – when we don’t realize that we need a change 😅
➡️ 2. Phase of contemplation – when we realize there’s a problem and need of change and start considering all pros and cons 🤔
➡️ 3. Phase of preparing for change (our first 13 steps) 🤗
➡️ 4. Phase of action – we’re now completing this phase! 💪
➡️ 5. Phase of maintaining – we’re entering this phase just now and we’ve got new challenge ahead: how to maintain change? 🤔 What to do so as not to come back to old habits? 🤷🏼‍♀️
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We’re gonna focus on that subject for next couple (and last) of steps 😊. Before we move on to propper hints, here’s task for today: analyze what you’ve accomplished with out previous steps, what you’ve managed to change 🤔. How does this change impact you today? Is it better than on step 1? 😉
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Next week: How to maintain change?
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Source: @chodakowskaewa‘s book “90 days – design your tomorrrow”

Smiley Future

Smiley Future – Step 60

Time for last step of practicing gratitude 🙏. Today I encourage you to look around your closest surroundings. Think about the place you live in and think what you can be grateful for 🤗.
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Today’s task might help you in that: imagine that someone close to you visits you and has never been in that area before 😉. Take a moment to sit down and plan out your day together in your surroundings where you’ll be showing your favourite spots, you’ll invite to try out your favourite activities, use local attractions etc 😉.
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Try making this plan very subjective and personal 😊. Even if you’re not a big fan of your surroundings or you know every bit of it I am sure that there are things you haven’t done here (or haven’t done in a while) waiting for a special occassion 😉.
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Once you finish creating that plan… take yourself on a trip! 😀
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If you want, you can invite someone to join you of course but there’s one condition: spend this day fully aware and grateful 🙏. Look at what surrounds you from different perspective with fresh eyes, open mind and heart ❤.
Enjoy!
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Next week: Stages of change
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Source: @chodakowskaewa‘s book “90 days – design your tomorrow”
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P.s. Have you ever had spinach waffles? 😀

Smiley Future

Smiley Future – Step 59

How did you like practicing gratitude towards your body last week? 🤔 Today I invite you to do this exercise but taking something totally different as the subject of gratitude 😉
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➡️ Task for today: focus on what’s not material. Bring your attention to intangible reasons to be grateful, not related to owning something: going to a cinema with your friends 🎬 (maybe not nowadays but after covid era😅), having an evening to yourself 🧘🏼‍♀️, a smile of a stranger you pass by 😊, romantic dinner with your other half 😍, a nice workout 💪 – there are plenty examples
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In the end this excercise might not be that easy as those moments – especially those small ones that you have everyday – easily get missed out on, you take them for granted 🤷🏼‍♀️. We tend to appreciate them from time to time only (when it’s somebody’s birthday, wedding, you attend your favourite concert etc).
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Although due to pandemic I think we’re all gonna enjoy our first beer/drink🥂 in a pub after a lockdown, seeing a movie in a cinema 🎫 or attending a concert 🎶 much more than we used to couple years ago 😀.
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If you want, you can start a special jar to „keep” special moments like those by putting notes with special memories of such moments 🤩. Thanks to it you’ll have the possibility of going back to them in hard/worse times simply by reading them and reminding of those good days 🤗. Apart from that, it feels good to see the jar getting full – this way you get a physical proof that you have plenty reasons to feel grateful every day! 😀
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Next week: Gratitude for your surroundings
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Source: @chodakowskaewa‘s book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 58

Let’s continue learning about gratitude 🙏. Today I want you to try out this excercise that is great for practicing self-love and crucial for people who work on their body or try to lose weight 😊.
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Question for today: what are your grateful for in your body? 🤔
Sit down comfortably and bring your whole attention to gratitude towards your body.
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If nothing comes to your mind here’s an example: feel grateful for your feet 👣 that carry you every day, for your legs thanks to which you can walk, run and dance 💃, for your stomach that digests, cleanses and nourishes 🤗, for your back that carry you tall and proud 😎 or let you safely curl up and hide when you need it, for your arms and hands 🤲 thanks to which you can work, hold, hug, pet. Feel grateful for your voice 💬 thanks to which you can express your thoughts and feelings, sing, shout or laugh, for your eyes 👀 that let you see, for your ears 👂 that let your hear, for nose 👃 and tongue 👅 that can taste, that ease your appetite and ability to appreciate smells and flavours.
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If you want, you can try out this excercise in a form of meditation or relaxation 🧘🏼‍♀️ – lay down in a comfortable position, close your eyes, let your body loose and think what are you grateful for in your body, thank it, thank yourself 🤗
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Next week: Gratitude for what’s not material
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Source: @chodakowskaewa‘s book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 57

Let’s continue our practicing gratitude and try out another excercise 🙏. Task for today is feeling (and showing) gratitude towards others 🤩. How can you do it?
➡️ 1. Notice, appreciate and thank others (close ones, coworkers etc) for every little (and easy to miss) gestures coming from them 🙏. Bring your attention to everything that you get from them: attention, support, help 🤝. Short conversation 💬, making a tea when you feel sick 😪, helping in solving a problem, a text showing  that somebody thinks of you in a difficult moment….
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When you concentrate on noticing and appreciating those details, you’ll see that you have plenty more reasons to feel grateful that you’ve thought before 🤩
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➡️ 2. Notice, appreciate and thank strangers who you meet along your way e.g. as a customer. It can be a mindful waiter 😊, friendly saleswoman 🤗, a clerk with a smile on his face 😁, bus driver that waits for you to get in before he drives away 🚃… Notice those specific things that others do for you and feel grateful 😍
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Do you notice those little deeds from others in your everyday life? 🤔 I sure do and I’m always grateful for every little help or support I get from others but on the other hand I feel sad/disappointed when others do not notice/appreciate what I do for them and take it for granted 💔
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Do you feel the same way?
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Next week: Gratitude towards your body
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

P.s. Check out my Instagram for a tutorial how to make those cute Easter decorations!