Smiley Future

Smiley Future – Step 43

As you my remember from last week’s step sabotaging thoughts are on a subconscious level and are often irrational 🤔. Don’t judge them but also don’t ignore them – take them seriously. Even if they seem silly, weird or without any sense to you carefully look into them 🧐
:::
Why is it worth to do it? Here are couple reasons:
🔶️Sabotaging thoughts can:
➡️ Bring down your self-confidence
➡️ Let you reject knowledge, good advices or hints from others
➡️ Increase general stress level (and that weakens your strong will! Remember step 17?)
 :::
That’s why task for today is: keep observing your sabotaging thoughts (and when you notice them, write them down! 📝) while remembering to be good to yourself! 😉
:::
Next week: Create your helpful recreation
:::
Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 42

Does it happen to you sometimes that you do something automatically and then you think why did it happen like that and you complain on lack of motivation and strong will? 🧐
:::
If yes, then next couple steps are for you as we will be working on catching automatic thoughts that sabotage your effort ⚠️
:::
Before every action (or resignation of acting) some thoughts appear 🤔. They often appear on a subconcious level so we might not notice them and that’s why we tend to think that they’re „stronger” than us 🤷🏼‍♀️.
:::
Today I encourage you to look deeper at thoughts that sabotage your effort 🧐. Try observing them while you’re fighting with some temptation or you feel like resigning from some important activity (e.g. workout). What do you notice? What happens then? 🤔 Write down what thoughts you observe 📝 and everytime, no matter how irrational or hard to accept they might be, congratulate yourself 👏! It is hard work on yourself so it is very important that you appreciate you for doing it! 🤗
:::
What are your thoughts that usually sabotage your goal?
Mine is usually: „I don’t feel like it”, „I’m too tired” or „I don’t know exactly how to do it” 🤷🏼‍♀️
:::
Next week: Know your sabotaging thoughts
:::
Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 41

How are you finding our latest steps about lack of motivation? 😊 Do they help you? Do those methods help you fight laziness and get to work? 💪 If not, do not give up, keep looking! Try to learn to understand your body, your needs! 🤗
:::
Today I want to ask you an important question: Is following your dream… a pleasure to you? 🤔
Surprised? I feel like we’re so often telling ourselves that we’re „fighting with ourselves”, „overcoming our weaknesses”, „changing for better” (do you see how negative those messages sound? 🙄) that word ‘pleasure’ is no longer in our vocabulary 😑. And it is really hard without it!
:::
If what you’re doing doesn’t give you any pleasure it will be hard for you to last on this path longer than couple weeks 😉
:::
That’s why a task for today is: find pleasure on your way of reaching your goal 🤩
:::
Let’s see some examples:
➡️ If your goal is to lose weight: write down what type of physical activity you like most 🏊‍♂️⛹️‍♂️🚴‍♂️
➡️ If you’re setting up a new business: write down what part of your new challenge you  like most, maybe you like creating a business plan? Or reaching our to clients? 💬
:::
➡️ Turn some music you like on and make it nice background to your work 🎶
➡️ Reward yourself! 🏆
:::
My 3 goals I’m focusing on now are: making @smileysociety big 🔝, writing 2nd novel 📖 and losing weight 💪 and what gives me pleasure in those projects are: with @smileysociety I love reading your comments and nice messages from all of you 📩, while working on my novel I love writing and letting all emotions go ✒, putting them on paper and as for losing weight – taking care of my health makes me happy 🤗, I feel good that I eat well but also – I love the feeling after a good workout! 💪
:::
What are some nice things you like about your goals/projects? 😁

Next week: Thoughts that sabotage your goal
:::
Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 40

If you still lack motivation think whether you’re not too tired or too overwhelmed 🤷🏼‍♀️.
:::
Maybe you need regeneration? 🧘🏼‍♀️ If yes, think what do you need most to feel better? Being active or relaxing? ☺ Rest or new wave of inspiration? To be alone or to be among others? More sleep? 🛌 Healthier diet? 🥦 Contact with nature? 🏞 Maybe it would be good if you’d went to have a massage or see a doctor? 🏥
:::
Treat rest and rebuilding your strength (physical or mental) as ESSENTIAL step in reaching your goal 💪. If you’re lacking strength you can’t demand from yourself to be motivated and to have the will to work 😉. Task for this week: take care of youself!!! 🙏

What helps you rest, regenerate?
 
 
Next week: Motivations vs pleasure
:::
Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 39

Let’s continue the subject of lost motivation 🤔
I have a question for you today: do you use your support in your moments of weakness? 🧐
:::
It might seem trivial but many people find asking for help difficult 🤷🏼‍♀️. It requires us presenting our weaknesses, showing our delicate site… 😬And if you’re a resourceful, independent and well-organized person asking for help might be even harder 😶.
:::
That’s why today I want to remind you of this important aspect: you don’t have to be alone with your crisis, your weaknesess and troubles! 🤗
:::
How to reach for help?
First of all, accept it that you don’t have to manage everything well all the time 😉. Everybody has their worse moments and it’s not a reason to be ashamed, to punish yourself or self-criticize (I hope that during those worse day you remember to be good to yourself! ⚠️) Give yourself the right to be weak, treat yourself with understanding and tenderness 🙏
:::
Secondly, find in your surroundings a person who you trust, feel safe with. Tell this person what you are struggling with, that you need support, ask how he/she can help you (maybe he/she can share his/her experience, listen to you, let you spill everything out…) 😊
:::
Before you say: „There’s no such person in my surroundings” think well first ☝️. Maybe it’s not that obvious to your if you rarely ask for help and support? 🤷🏼‍♀️ But avoid those who are always critical and rigorous 👎. That attitude is the last you need right now!
:::
Talk to someone who will help you organize your feelings, your thoughts 🤯. Maybe you’ll find a source of your discouragement and find a solution during that talk? 😊
:::
Task for today – answer couple questions:
➡️ People I can count on:
➡️ If it is difficult for you to ask for help, for support think what can be a reason of that? 🤔 Maybe you have some beliefs or fears in your mind? 🤷🏼‍♀️ Write them down and try finding a counterargument to each thought 📝
 
Next week: Lost motivation vs tiredness
:::
Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 38

Apart from a little „reminder” of your dream, that we talked about last week, in a moment of crisis a Benefit Card will help you a lot! 😊
:::
What is it? Benefit Card is just a list of all your reasons why you want to reach your goal 🤩.
:::
If you’re wondering why bother writing them down ✒ and you think „I remember them all easily 🙄” I’ll surprise you: in moments of lost motivation it is easy to forget why you want to reach your goal that much 😉. When there is a temptation in eyesight (and within reach of a hand 😅), you’re feeling stressed, tired and/or you’re in a bad mood, believe me, those reasons suddenly fly away and it is so hard to remember those 😅.
:::
In those kind of situations Benefit Card might come very useful! 👍 Carry it with you everday and read it in any moment of weakness to remind yourself why you want to pursue following your dream 😉.
:::
It is best to read Benefit Card everyday, even when you don’t feel the drop of motivation 😎
:::
And here’s task for today: Create your Benefit Card and find a way to have it always with you (maybe it could be a note in your phone 📲, a piece of paper in your wallet etc 📄). Write down ALL the reasons that come to your mind, those small ones and big ones, important ones and less important ones 😁
Good luck!
:::
Next week: Use your support
:::
Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 37

Today we continue the subject of lost motivation 😶. I have a task for you today composed of 2 parts 😁
:::
Part 1 – Check if you’re not trapped in one of the mind traps 🤯: „everything or nothing” thinking, excessive pessimism or exaggeration (Remember? We talked about it in step 15).
:::
If you are, create a list of counter-arguments that will help you look at reality without falling into those mind traps 😊
:::
Part 2 – Come back to the source of your „I want” power 💪, to your motivation. Find a moment to yourself, sit down and answer those questions:
➡️What encouraged you to set this goal?
➡️ What will happen when you reach it?
➡️ What will you gain? What do you want most?
➡️ What will happen when you don’t reach it? What will you lose?
:::
If you want, find something that reminds you of important reasons why you started 😊. It can be notes, picture of someone who succeeded and inspired you 🤩, some symbol of your motivation. If you don’t have it, create a reminder on your phone that will help you remember those reasons 📱. It can be a picture/note on a screensaver, a symbolic bracelet, a song…The choice is yours! 🤗
 
Next week: Create a benefit card
:::
Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 36

Today we continue the subject of lost motivation 🔽. If the reason of your motivation dropping is a change of circumstances, some difficult situation, be flexible with it! 😉
:::
Life often surprises us and it is possible that the reality is different than when you’ve set your goal and formed a plan of action 🤷🏼‍♀️.
:::
That’s why when reality brings you new challenges grab a pen and update your plan! ✒
:::
Turn your favourite music on 🎶, make yourself a nice cup of tea ☕ and do today’s task: prepare a new plan (remember our SMART method? 🤔 Go back to step 6), new implementation intentions (step 10) and process visualisation (step 11).
:::
Instead of dropping  everything and quiting be flexible and adjust your plan to new reality 😉
:::
Your new plan:
S – Specific – what exactly do you want to accomplish? 🤩
M – Measurable – how will you know you’ve achieved your goal? 🤔
A – Achievable/Atractive – why is this goal important to you? 🧐
R – Realistic – are you able to reach it? 😅
T – Time Bound – by when will you reach it? 🕰
:::
Write down your implementation intentions.
And remember, something done is better than something perfect (but in your head) 😉!
 :::
Next week: Lost motivation – an excercise
:::
Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 35

Next few steps we’re gonna work on what to do when your motivation drops 🤷🏼‍♀️
:::
There can be plenty various reasons of losing motivation: difficult time, stressful time, lack of support,  health problems, being tired…😔
:::
To find motivation again think what could be the reason of its weakening 🤔
Try answering those questions:
➡️ What might be the reason of losing your motivation? 🧐
➡️ What usually helped you in similar situations in the past? 🤔
➡️ In what kind of situations you tend to think „I don’t feel like it” and you feel you’re losing motivation? 😞
➡️ Does losing motivation appear in certain time of a day, e.g. in the evening or is it present all the time? 🤔
:::
If it’s only in some parts of the day maybe you’re experiencing weakened strongwill which is natural 🙂. However if you’re lacking motivation all the time the reason of it might be deeper and more serious ⚠️.
:::
Don’t worry, we’ll try to find it in next few steps 🤗. And remember: the fact that you see your lack of motivation and that you want to better understand it is a great success already and not a reason to be sad or angry with yourself! 👍 Be good to yourself 🙏

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

Smiley Future

Smiley Future – Step 34

Let’s continue our talk about procrastination so constant postponing for later 🤷🏼‍♀️
:::
Last week I’ve mentioned that fear of failure might be one of the reasons of procrastination. Today couple words on another possible reason of constant postponing things for later.
You might be surprised but it is…fear of success! 😳
:::
Yes, sometimes subconsiously you’re afraid of success 😞. Why? You can be scared of the reaction of people around you (e.g. because of jealousy 🙄) or you can be afraid of even bigger pressure that you will not fulfill 🤯 (I’m sure you’ve heard of writers who after a big success of their first book had an enormous difficulty to write another)
:::
How to remedy it? The awarness and naming the fear of success itself might be very helpful 👍.
:::
Try answering those questions:
➡️ What are you afraid of in possible success?
➡️ Imagine that you’ve reached your goal. What will happen then?
➡️ Can you, apart from obvious benefits, suffer losses too? If yes, what would that be?
➡️ Is your fear justified?
➡️ Who could you talk to about your fears?
 :::
If you can, ask somebody close to you for support, talk to somebody 💬 who is more objective and can look at your fears and doubts from another perspective 😉
I’m all ears if you want to talk! 😊
:::
Next week: Use some motivation techniques that you know
:::
Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”