Motivation · Self-evolving

How to be productive

There are plenty different tips on how to be productive, some will work on you and some won’t so you need to test them all and see what’s effective on you! 😊
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This is what works for me
🔸️ Planning
➡️ First of all when I set my goal I visualise me succeeding to be even more pumped/motivated 🤩
➡️ I write down a list of steps I need to take to reach my goal. The more you break your goal into smaller steps the better.
➡️ I open my calendar and assign each step to some date. 1 step a day (or even a week if those are bigger steps) should be enough.
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Once I have my goal divided into smaller steps and each step planned for a specific date/period of time I know what and when I have to do 🤓. Focus on that step only, don’t think what comes next.
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🔸️Taking the steps
I work on my projects/goals after my regular work so those are my advices for people who have goals outside their work life/career (or want to make those goals their new career 😉)
➡️ Don’t take long breaks and don’t get too comfortable, you’ll lose whole will to work 😅
The hardest part is to start so once I finish regular job, I eat dinner and go straight to my projects. („I’ll rest, see 1 episode of my favourite show and I’ll get to work” almost never works 😅). I try to stay „pumped” after work to do more and more.
➡️ If you do need a break between work and projects go for a walk or, even better, workout! Physical activity will boost your mind and release endorphins so you’ll feel better and will be pumped to work! 😁
➡️ Tick off every little thing you’ve done from your ‘TO DO’ list. Even if it’s a really small thing that took you 1 minute – tick it off ✔ the more ticks you’ll get the better you’ll feel
➡️ If you haven’t managed to do everything from your ‘TO DO’ list just open your calendar, assign a new date for the steps that you’ve got left 📅
➡️ Once again go throught the list of things you did manage to do, you’ll see how productive you’ve been! 🤗
➡️ Have a well-deserved rest 😊

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 😁
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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).
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If you are, create a list of counter-arguments that will help you look at reality without falling into those mind traps 😊
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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?
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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
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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! 😉
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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 🤷🏼‍♀️.
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That’s why when reality brings you new challenges grab a pen and update your plan! ✒
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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).
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Instead of dropping  everything and quiting be flexible and adjust your plan to new reality 😉
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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? 🕰
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Write down your implementation intentions.
And remember, something done is better than something perfect (but in your head) 😉!
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Next week: Lost motivation – an excercise
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 30

Today we continue subject of deferring gratification. If, after last week’s task, you already know that it brings you problems I have good news for you: you can practice the ability to defer gratification (so self-control) 🤗.
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This exercise is from Kelly McGonigqal’s book „The Willpower Instinct”:
It appears that 10 minutes is not a long time to wait for something we want 🕰. Neurologists however discovered that it has great impact on how your brain processes the vision of reward 🤔.
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If inatant gratification is supposed to come after 10 minutes then our brain sees it as future benefit ➡️. Then the system that processes the promise of a reward calms down and strong biological impulse to instant consummation weakens ⬇️.
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Our brain comparing a cookie that we have to wait 10 minutes for 🍪 with a long-term benefit like losing weight 💪 stops leaning towards promised reward that much. In the instant gratification it is the ‘instant’ part that seduces our brain and changes our preferences 🧠
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In order for your brain to think straight make a decision to always wait 10 minutes before you succumb to temptation 😉. If after 10 minutes you still want it, take it. Before the time passes though try to think of long-term benefits you’ll get for resisting temptation. If it’s possible, try also creating some physical or visual distance.
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If your challenge for willpower requires using „I want” strenght (so doing something you don’t feel like doing) you can also use „10 minutes rule” to help you resist the temptation of delaying necessary actions and to force yourself a bit to do them 😉.
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Try making it „do it for 10 minutes, then you can stop”. Let yourself stop working after 10 minutes – it might turn out that as you already had started you will want to continue 😉
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Try making that excercise and write down your results. „10 miutes rule” might work great when you  don’t feel like working out! 💪😁

Next week: How to fight temptation!
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 29

Please read and let me know if it sounds familiar 😉

You’re standing in front of a bakery and you see a yummy cookie 🤤. Your friend brings donuts to work 😍. You feel lilke joining your husband and watch TV instead of working out 📺.
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Your brain demands a reward here and now! 🏆. You forget about your goal and all the reasons why you wanted to achieve it. You succumb to temptation… 😞
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Or maybe…?
With your last remains of strongwill you step away from bakery 🤚, you leave dounts from friend somewhere out of sight 🚫, you leave husband in front of TV and you walk into another room to workout and on your way there you remind yourself that each workout gets you closer to your dream body 💪.
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The ability to postpone pleasures or rewards is called ‘deferring gratification’ in psychology 🧠. It is crucial to realize long-distance goals because it helps you not to succumb to temptation each time but to resist because of you goal that is somewhere in the future 😎.
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Why is it so hard to defer gratification? Because seeing temptation or reward instantly launches more primitive and oldest part of our brain demanding gratification right away 🤯. Luckily we also have prefrontal cortex (part of our brain) that can cool that instant rush and demand down because it is responsible for controlling our impulses 🤚.
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Task for today: think how deferring gratification looks in your case 🤔
In what situations is it easier or more difficult to you? 🤔
What helps you defer gratification? 🧐
What makes deferring gratification hard or impossible to you? 🤨

Next week: Deferring gratification – excercise
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 21

How’s your training willpower going? 💪 Any progress?
Today we’re gonna learn how to refill reserve of willpower.
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Think what is the source of your „I desire” power” – come back to where it all started so to your motivation 🤩. If you’ve been taking notes it would be helpful to look through notes you took during our first steps, especially when we’ve been setting goal using SMART method. Remember? We did that in step 6.
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Try to recall why is this goal important to you.
Those questions might help:
* What will you gain when you accomplish your current challenge? Will you reach your goal? Write down all benefits – those small ones and big ones, more and less obvious 😉
* Who else, apart from you, will gain when you succeed? Often our close ones are big motivation to us. Write down all benefits 🤗
Next week: Reward yourself!
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Be positive!

Reaction

Do you know Tony Robbins’ famous story about two brothers? 👬 There was two brothers who had an abussive alcoholic father. Their childhood was very dark, they lived in poverty 😞. Years later, when they grew up, one brother was very successful 💰, had a well-known company, wife and kids 👨‍👩‍👧‍👦, was contributing to society, volunteering etc and another one was an alcoholic too 😪🍾. Somebody asked both of them „How is it possible? 🤷🏼‍♀️ How is it possible you didn’t turn out the same? Why do you think you became a volunteer? Why did you think you became an alcoholic?”. Both answered same thing „Who else could I become with a father like this?”
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We can’t control what happens to us but we can control how we react to it ⚠️. You can either feel sorry about yourself, be miserable and live miserable life or you can turn your disappointment/sadness into energy and use it to make your life better 💪
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There are so many people with same stories yet different endings. There are so many people who’s had abussive childhood but wanted to leave it behind them and achieve something big 🤩! There are so many examples of it among famous people like Lady Gaga, Jennifer Lawrence, Dwayne Johnson, Joaquin Phoenix, Oprah, Tony Robbins himself…just look at my Inspirational Stories 😉! All of them had difficult childhood and look at them now! 😎🎬🏆
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Bad things happen to people everyday. It’s sad but it’s true 🤷🏼‍♀️. But it’s our choice what we’re gonna do with it! First of all appreciate what you have 🙏, secondly learn from your mistakes/failures/sad experience and then use it to build a better future 📈!
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I know it’s harder than it sounds but it is all in your hands 🤲. You have all the tools to make your life happy, it’s  your move to use them. Nobody is going to do it for you 😉. It’s all in your hands and in your mind.

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 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