Today we’re gonna continue summing everything up ✔. I highly encourage you to reflect on what subjects were most important to you, what did you discover about yourself? 🧐 To make it easier here’s a list of the subjects we went through:
🔸️Training strong will
🔸️Mind traps
🔸️Be good to yourself
🔸️Procrastinating
🔸️Deffering gratification
🔸️Sabotaging thoughts
🔸️Emotions vs will power
🔸️Mindfullness
🔸️Practicing gratitude
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Which out of those subjects touched you the most, made you reflect most, opened your eyes? 🤔
Will those be helpful in the future? How can you use them?
Write down your thoughts 📝
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Next week: Summing up: Your tools
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Source: @chodakowskaewa‘s book “90 days – design your tomorrrow”
Tag: change
Smiley Future – Step 67
Time for summing up 🤩. It is a very important moment, in which you should pay full attention. Why? 🤔 Because every path leading to a long-term goal is about learning something new 🤗. You find out plenty new things about yourself, you have a change to draw conclusions from your strong and weak points, successes, mistakes and failures.
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Let’s start summing up with analyzing success and strong points. Answer those questions:
➡️ What have you acomplished during this challenge?
➡️ What new habits, tools or knowledge have you started using in practice?
➡️ What have you managed to do?
➡️ How close did you get to reaching goal? Where were you in the begging of this challenge and where are you now?
➡️ What advantages and strong points do you notice now, from time perspective? Maybe you’ve managed to discover or appreciate more some of your resources (internal or external) that you haven’t seen before?
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Second part of summing up is about mistakes, failures and mishaps that have come along the way and thank to which you can learn new things about yourself 😉. Remember to avoid excessive self-criticism and blaming yourself. You’re doing this summing up in order to uses this experience and learn from it 👍. Be good to yourself and understanding. Remember: the only person who doesn’t make mistakes is a person who doesn’t do anything at all! 😉
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Answer those questions:
➡️ What was hard, what have you not managed to achieve? Why did you think it happened?
➡️ What knowledge have you gained because of it?
➡️ What discoveries about yourself will be useful in the future, while reaching other goals?
➡️ What did your difficulties come from? What helped or what could help next time?
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In the end thank yourself for the perseverance and courage 🙏. Thanks to it you try, you make mistakes and learn new things about yourself in order to take another step forward ➡️
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Next week: Suming up: Your biggest discoveries
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Source: @chodakowskaewa‘s book “90 days – design your tomorrrow”
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 – 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 – 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 – 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 – 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 – 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”
7 things you should drop in 2021
⚠️7 things you should drop in 2021:
➡️ Living in the past 🙄– cut off 2020 for good and forget about it! 😅
➡️ Need to please everyone around you 😓 – not everyone deserves your time and effort, focus more on yourself! 🤗
➡️ Fear of change 😱 – change is good! Everybody is scared of something new, something unknown but it is so worth to take the risk usually and change e.g. your job, school or even a partner! 😜 If you feel that it’s a good change but you’re scared of it, go for it! 💪 It might be scary at first but in some time you’ll be glad you did it! 😚
➡️ Overthinking and excessive analyzing everything 🤯 – just stop! ❌ Don’t worry about problems that aren’t here, don’t analyze a situation that hasn’t happened yet! Stop imagining future problems and just focus on here & now 🙏
➡️ Cancelling time and/or plans for yourself in favour of people who won’t appreciate it 🙄 – if you have plans to stay at home in the evening in pjs and spend some quality time with yourself that’s ok 🤗! Don’t feel about it and don’t change those plans because of somebody else ❌
➡️Belief that you don’t have a purpose 😞 – yes you do! Bigger than you may think! 😚
➡️ Pretending to be someone you’re not 🤡 – just be yourself! Being yourself is trendy 😉
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After tough 2020 (but don’t think about it now, it’s done, gone, we’re not living in the past 😅) we all need a propper self-love time! 🙏❤ Let’s make a whole month of it or even a year! 🤗
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I’m doing a 28-day self-care challenge in February on my Instagram! 🤗 I’ll be giving tasks for you everyday in the morning to do something for yourself 🤗, I’ll be sharing even more recipes for homemade cosmetics 🧖♀️, uploading videos for relaxing/meditation sessions 🧘🏼♀️ and basically giving lots of love and encouraging you to take care of yourself! 😘
See my instastories for more info!
New normal
What if it is all a test? 🤔
To see whether you got your prorities set right? To see what you’re sad about when having to cancel all plans? To see if you can appreciate what you got? To see if you’re flexible making new plans, rearranging your schedules, building new paths, being creative? 🤔
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We can learn so much these days ⚠️ Not only about the world but about ourselves too 😉, about your closes ones whether think about you too these days, about your friends if they really care for you 😘
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Have you learned something new about yourself? I, for example, started to notice that I really answer to problems/anxiety with work 💪. I put more and more on myself trying to achieve as much as I can, to prove that I’m good enough, to make myself proud, to feel calm once something is complete. This is they way I cope with stress – I work even more. That’s just me but I’ll work on that 😉😅
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This is the time to observe, take notes and draw conclusions 📝 This is the time to learn ⚠️. So that once it’s all over we can build new ‘normal’ with the notes we took. We can use our lessons, our mistakes to set new goals, build new paths ⚠️
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And I’m not talking about you and me only. I’m talking about all of us as one Earth-society 🌍. We should all keep some of the actions we do now forever. Starting from taking more care abour our health and appreciating when we’re healthy 🙏, from paying more attention to hygiene and washing our hands as often as we can 👏, from keeping healthy distance from one another in a shop, not standing on somebody’s toes 😅, let’s keep this personal space 😉, to helping one another 🤝, to spreading good deeds, to caring about strangers, not only about ourselves! 🙏
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We can build such a beautiful new world out of it with new, better priorities, better standards and better rules. 🤩
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A world where we can all appreciate what we got, care about others and are willing to help a stranger. 🙏
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This is the time to build a new reality. ⚠️
Who’s with me? 😉 📸 pic taken in Athens in 2015
How to be HAPPY 