Motivational Mondays

MOTIVATIONAL MONDAY – STEP 6: Building your plan/ ‚to do’ list using your weaknesses

Today let’s talk about how to plan your ‘to do’ list using your weaknesses and how to be ready to fight any excuse! 👊
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You’ve already extablished what are your weaknesses, now knowing what could be your excuse against getting to work in the future, plan your response in advance! 😃
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Imagine some future scenarios that could be an obstacle on your way to reaching your goal and find solution for it. Write them down like this: “If situation X happens, I’m gonna do Y”. 📃
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➡️ For example, if you want to lose some weight and you plan to work out 4-5 times a week but then when that moment comes you don’t feel like it and end up staying on the sofa, prepare that strong anti-excuse sentence for you! 👊
🔸️ “If I’m gonna feel lazy and not willing to workout, I’m gonna watch supermodels on a runway to get motivated to look that way.” 😜
➡️ Or when you need to work on your start up business but don’t feel like it:
🔸️”If I’m gonna start watching tv instead of working on my business plan, I’m gonna stop and read some inspirational stories of famous entreprenours and how they started to be more motivated.”
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It is important to prepare those anti-excuse sentences earlier when you feel very excited and motivated about some new plans! 🤩 E.g. I am always very motivated and ready to get busy on Sunday evening when I plan upcoming week, I tend to plan plenty things to do the next couple of days and then often don’t feel that excited & motivated to actually do them when that time comes 🙄 – that’s why it is so important to prepare those powerful sentences earlier (I’m preparing them on Sunday when planning everything) and write them down 📃. Then in a moment of weakness read that sentence! Something like a message to your future self! 😉
Try it out!

Motivational Mondays

MOTIVATIONAL MONDAY – STEP 5: Building your plan/ ‘to do’ list using your strenghts

First lets focus on your strenghts. In previous step you named all your advantages, what you are good at, what comes easy for you. Now use it in building your plan! 🤗
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🔸️Your strenght: I’m very organized 🤓
➡️ Example in practice: I’ll plan each week and each day precisely, what do I have to do to reach my goal. It’s easier for me to get to work with a propper ‘to do’ list.
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🔸️ Your strenght: I’m flexible / creative 😜
➡️ Example in practice: Whenever new situation/obstacle appears don’t freak out. You’re creative, you got this! 💪Just sit down and think of a new way/new plan how to solve it/go around your obstacle 🤔.
E.g. I often work longer hours at work and end up with shorter time to work on my personal projects or suddenly get some family issue BUT I don’t cancel my ‘to do’ list completely 🚫. I work around it, leave those things that I can still manage to do that day and move some other stuff to the following day. Sometimes I change my ‘to do’ list even 5 times a day 🤪 but I never cross a thing to do off my list completely.
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🔸️ Your strenght: I am able to work late hours but I’m not an early bird 😴
➡️ Example in practice: You know yourself best! If it’s hard for you to get up early (e.g. on Saturdays) don’t plan anything for early hours thinking (“ah, I’ll definitely manage to get up this time!”). If you’re a night owl plan your stuff to do for evenings! 😉 You know what your most productive time of the day is, use it!
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Next week we’ll talk about how to plan your ‘to do’ list using your weaknesses and how to be ready to fight any excuse!

About me

What are your dreams?

We’ve talked about goals in previous post (Motivational Monday, step 3).
Now let’s talk about dreams 🤩
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What’s the difference? 🤫for me goals are about career, about work life, about something that we work on (or should be working on) everyday.
And dreams are something else. Something magical, about your personal life, your family, your free time. 😊💫
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I told you yesterday that we’re going to Mexico in the end of October.
Why? It has been my dream to go to Mexico for their Dia de los Muertos since I was a teenager 🤩
And now it’s finally gonna happen!!
This is what gave me wings lately, the reason I’ve been so happy and full of energy 😄
And the trip is happening this year as a gift from myself to myself (and from my husband and parents a bit too 🥰) for my 30th bday! Dia de los Muertos that is celebrated on Nov 2nd is exactly 1 month till my big day! 😊
I literally cried happy tears when we bought the tickets 🥲.
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Now tell me, what are your dreams?

Motivational Mondays

MOTIVATIONAL MONDAY – STEP 3: Setting a goal and a deadline

What is your goal? What do you need motivation for? 🤔
We’ll get to tips/steps how to work on our willpower and how to boost our motivation soon but 1st we need to learn to set precise goals we want to reach and how to estimate deadline for it 😊
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Do you know a SMART method of setting a goal?
A goal needs to be:
S – Specific – Provide enough detail so that you know exactly what you should be doing. For example, don’t set a goal like „I need to lose 10kg in 3 months”. Make it more „I need to start eating more vegetables and workout 4 times a week” 🥦💪. This is more doable and you have more control over it
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M – Measurable – A measurable goal has an outcome that can be assessed as a hit or miss ✔❌. So e.g. you can easily check whether you worked out 4 times this week.
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A – Achievable – An achievable goal has an outcome that is realistic given your current situation. Make sure you actually have the time 🕰 to e.g. workout 4 times a week. Don’t set such goal if you know you won’t make it.
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R – Realistic – Start small. If you set your goal too high („I need to lose 10kg in a month”) there’s too big pressure and you will give up quickly if you won’t see results you’d want 🤔
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T – Time Bound – Set a timeframe for the goal: „in three months”, „by six months”. Setting an end point for the goal gives you a clear target to achieve 🏁
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Now how to set good time bound/deadline for it? 🤔
I recently learned that there actually is a mathematical formula for estimating a time that you need for some project and you can calculate it using the PERT Formula 🧐
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The PERT estimate (E) is based on a formula that includes your optimistic time estimate (O), your most likely time estimate (M) and your pessimistic time estimate (P). The basic equation is this:
E = (O + 4M +P) / 6
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So now go on set a goal and estimate the time you need to reach it!
I want to workout 4 times a week and start writing my 2nd book (+couple more). And my deadline is Oct 27th because we’re starting holidays then and going to…Mexico! 😊
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So tell me, what are your goals? 😊

Motivational Mondays

MOTIVATIONAL MONDAY – STEP 2: What are common reasons of lack of motivation

If you lack motivation the 1st step to take is to wonder what’s the reason behind it 🤔
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If you’re a perfectionist your lack of motivation or procrastination may come from the fear that you won’t complete the task flawlessly 🙄. You need to understand that something done is better than something perfect and that you shouldn’t postpone some task over and over 😉!
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Here’s other common reasons for lack of motivation:
1. Avoidance of discomfort: when you need to do some task you know it’s unpleasant (e.g. working out) it is hard to get to it because the idea of staying in comfort is more appealing 🤷‍♀️. In those kind of situations you need to focus on long-term results (e.g. your body after regular working out)
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2. Self-doubt: when you think you can’t do something you’ll likely to struggle to get started. In those kind of situations just focus on doing the task itself, don’t think about the outcome of it 😉
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3. Being over-extended: when you have a lot going on in life, you’ll likely feel overwhelmed. I tend to be in those kind of situations and the key to getting out of this feeling is to cut down the amount of task/project you have running. Pick max 3 things you want to focus on now and work on those. Cross out the rest or postpone it a bit 😉
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4. Lack of commitment to a goal: when you need to do something simply out of a need of obligation but when you don’t really want to do it 🙄. Try to think of some personal benefits for you after accomplishing that task. This will make you feel more commited to the goal.
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5. Mental health issues: a lack of motivation is a common symptom of depression. It’s important to consider whether your mental health may be affecting your motivation level. If so, please see a specialist.
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These are just a few common reasons why you may lack motivation but naming what is the reason of it is a big step to work on improving your motivation and willpower so go on and think which scenario do you classify in. In next steps we’ll learn how to improve our willpower 💪

About me · Motivation · Self-evolving

Following dreams

Do you follow your dreams? 😗
Do you do anything you can to reach your goal? 📈
Do you wake up thinking how you can get closer to your goal and go to bed setting plans how to do it? 😉
This is how your mindset should look like 😉
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Have I ever told you the story of how I wanted to work in music industry – to be a tour manager to be exact – and so I dropped everything, I left my family, left my friends and moved to London by myself in 2013? 😀 It was supposed to be for life but it didn’t work out and I moved back to Poland over a year later.
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I worked my a** off there. Had 1 full-time job and 3 (!) internships – in a record label, with a band and in an event agency. I learned A LOT and have plenty amazing memories from that time 😍.
It didn’t work out but I TRIED.
It’s not always gonna work out how you wish it would but you find out if it has or hasn’t unless you try!
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And sometimes it will work out just like I promised myself I won’t stop until I publish a book I wrote (also in 2013 😅). It took 6 years but I did it!
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Follow your dreams no matter what!
Plan the steps you need to take to get what you want, be creative with it and work out plan A, B and even C with different paths to reach it and then work hard on it! 😀
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September is a great month to start working on our dreams (according to research it is 2nd best month, after January, when people are most motivated) sooo…starting on September 6th we’ll start new series – Motivational Mondays with Smiley Society! 😉

Smiley Future

Smiley Future – Step 68

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”

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 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”

Be positive! · Motivation · Self-evolving

Don’t be a chicken!

Don’t be a chicken 🐥 and leave your comfort zone 😁! If you want to achieve something extraordinary (and you probably do as all of us 😅), if you want to be successful (as all of us 😅) or reach your goals you need to leave your comfort zone!
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Comfort zone is where you feel safe, where you do everything automatically without any extra thought 🤔 hence when you’re in your comfort zone you don’t learn anything new, you don’t grow! 😏
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Do you know that people used to think that human can’t run the distance of 1 mile (1609m) in less than 4 minutes? 🏃‍♂️ So this is what used to be believed as minimum time impossible to get. Best runners in the world have been finishing races with a result of 4 minutes + couple seconds until a British athlete called Roger Bannister left his comfort zone and run that distance in less than 4min in 1954 😎
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There are plenty people who are stuck at work doing what they hate but they don’t look for a new job because they’ve been doing it so many years that they can keep doing it 🙄. The truth is they are stuck in their comfort zone. They are scared of changes, of new challenges, of meeting new people and starting from the beginning so they stay where they are.
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They prefer to be stuck in a place where they know the people, where they know what to do when they come in to the office, where they no longer have to learn anything 🙄.
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They want to be stuck there even though they hate it. 😏 That is not right. You need to overcome this fear of changes, you need to overcome your weaknesses, you need to leave your comfort zone, go out and do what you want! 🤗
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Believe me, everybody wants to be in PJs in front of tv, being chilled and not stressing about anything whole day, week, month 😉
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But this is not the way to achieve great things.
You need to grow to achieve success but you won’t grow without leaving comfort zone 😉