Smiley Future

Smiley Future – Step 44

Have you managed to notice your sabotaging thoughts? 🧐 If yes – great! I hope you’ve written them down because today we’re gonna look for a way to fight them! 👊🏻
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Task for today: for each sabotaging thought create a supporting thouht or helpful recreation 🤗. Now you’ll be able to not only notice a sabotaging thought but to stop and choose how you wanna react❗. Will you accept what the sabotaging thought is telling you or will you, thanks to previously prepared supporting thought or helpful recreation, choose another solution? 🤩
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Working on sabotaging thoughts makes you aware of your choices and you no longer will work or react automatically. 🤗
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Take a pen, piece of paper and write down your sabotaging thoughts and some helpful answer to them! 📝
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Next week: Defeat your sabotaging thoughts
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Health

5 Possible reasons why you’re feeling tired

Do you feel tired all the time lately? 😴
You lack energy for anything?
It is quite normal in the autumn especially when the days are getting shorter and shorter but you can change it! ☺
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Here are 5 reasons why you may feel tired all the time:
➡️ Bad lifestyle – you don’t eat healthy food 🥦 (if you lack ideas for it check out my Healthy Food stories highlights! I share 1-2 healthy recipes in stories every week 😉), you don’t sleep enough (you should sleep 7-8h every night) 😴
➡️ You don’t drink enough water 💦 – you should drink 2-2,5l of water everyday (not liquids, water!). If you somehow forget to drink (some people do) there are plenty apps for that now that will remind you every hour to drink a glass of water 😅 just have some water nearby – e.g. I always have my Brita bottle (0,7l) standing next to me when I’m working and I’m reaching for it even subconciously now
➡️ You’re not moving 🏃‍♂️– physical activity is VERY important both for your body and for your mind! 🧠 I know it’s not best time now for some outside activity but you can still go for a walk to a forest or even work out inside! 😉 There’s plenty fitness programs online that you can watch and workout in front of TV – I workout with @chodakowskaewa and on my stationary bike 🚴‍♀️
➡️ You’re stressed – I am aware that those are very stressful times but try to stay calm 🧘🏼‍♀️. Stop watching news if that makes you anxious 🤯, take up yoga or meditation, write down your thoughts and questions that bother you or simply call a friend and tell what’s on your mind (you can always DM me! 😘)
➡️ You won’t let yourself relax – remember about rest! No matter how much work you’ve got, always plan some rest time too! I work A LOT both at my full time job and on my private projects but I always plan the work this way so I’d have an evening off to chill with my husband and at least 1 day a week completely off to recharge 🤗
 
Does some of the points above apply to you? Share in the comments!

P.s. BIG NEWS – There will be Smiley Advent Calendar on my Instagram with a special surprise everyday from Dec 1st to 24th!

Advent calendar announcement

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 🧐
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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?)
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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! 😉
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Next week: Create your helpful recreation
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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? 🧐
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If yes, then next couple steps are for you as we will be working on catching automatic thoughts that sabotage your effort ⚠️
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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 🤷🏼‍♀️.
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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! 🤗
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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” 🤷🏼‍♀️
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Next week: Know your sabotaging thoughts
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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! 😊
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What is it? Benefit Card is just a list of all your reasons why you want to reach your goal 🤩.
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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 😅.
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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 😉.
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It is best to read Benefit Card everyday, even when you don’t feel the drop of motivation 😎
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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!
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Next week: Use your support
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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 😁
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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 35

Next few steps we’re gonna work on what to do when your motivation drops 🤷🏼‍♀️
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There can be plenty various reasons of losing motivation: difficult time, stressful time, lack of support,  health problems, being tired…😔
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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? 🤔
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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 ⚠️.
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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
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Self-Love

SELF-LOVE: 12 Self-Care Tips for Busy People

1. Establish a morning self-care routine ☺
“I’ve started a regimen of meditation every morning. By making time for myself each morning, I get ahead of the stress and am ready to get to work”
—Stanley Meytin
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2. Reward yourself 🎖
“Afford yourself a personal reward from time to time, especially after you’ve done a great job on a tough project”
—Andrew Schrage
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3. Speak with a therapist 💬
“I’ve learned to forgive myself for days where I don’t have the drive to do anything. Productivity comes and goes, and it’s all right.”
—Diego Orjuela
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4. Schedule days off 🤗
“Adding a day off to my calendar—where I don’t let myself schedule any work—has made a major difference for me”
—Thursday Bram
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5. Automate what you can 💻
“Look for ways you can automate more tasks to make more time for the things that matter”
—Syed Balkhi 
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6. Get plenty of sleep 😴
“I like to sleep at least 8h every night. I don’t set an alarm unless I absolutely have to.”
—Jennifer A Barnes
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7. Reflect on 3 best things that happened today 🤗
“In the evenings I write down 3 best things that happened that day. This puts me in a state of appreciation and gratitude”
—Krish Chopra 
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8. Use positive language and self-talk 💬
“One of the most important lessons I have learned is how to speak to myself and others in the positive. Avoid any negative language”
—Brian Greenberg
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9. Make time for family and friends 👨‍👩‍👧‍👧
“Go out to dinner and a movie or invite some guests over for game night. You’ll get that unconditional support that you need for a good boost in your mood”
—Blair Williams 
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10. Do something creative 🎨
“When you’re starting to feel burned out at work, take the time to do something creative.”
—Chris Christoff
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11. Crush simple tasks first 😉
“One of the biggest problems is simply getting started. Make sure to complete a few simple tasks at the beginning of each day to jumpstart productivity”
—Ryan Bradley
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12. Pace yourself and set realistic goals 👍
“Remember, you can’t do everything at once. Set realistic goals. Otherwise, you will end up burning out”
—Peter Boyd
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Source: www.success.com

Smiley Future

Smiley Future – Step 34

Let’s continue our talk about procrastination so constant postponing for later 🤷🏼‍♀️
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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! 😳
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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)
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How to remedy it? The awarness and naming the fear of success itself might be very helpful 👍.
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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?
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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! 😊
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Next week: Use some motivation techniques that you know
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 33

This and next week you’ll look at postponing things for later closer. Why does it happen to you? How can you prevent that? 🤔
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One of the reasons of procrastinating is FEAR OF FAILURE 😳. It often comes with excessive perfectionism but it might have other sources too.
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This fear can paralyze you to this extend that when you are facing some task you keep postponing it for later and later 🙄 Do you know the feeling? I sure do. And in the end there’s so little time that you explain failure by lack of time 🙄
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How to prevent it? 🤔
1. If it’s perfectionism  that stands in the way and is a reason of fear and procrastination keep repeating this: „Something that is done is better than something perfect”! 🤗 If you have another favourite way of reminding yourself that it is better to do something  not perfect rather than not do it at all – use it! 😊
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2. Divide the task into smaller steps. This might reduce the fear of ton of work that is awaiting you. Reward yourself for each step that  you’ve accomplished 🎖

Now write down the steps of your task or goal.

Does it help?
 
Next week: Fear of success
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”