positive

It’s OK

It’s OK.
It’s ok if you’re 30+ and still don’t know what you want to do in life. We all need time to figure out what is our true passion, what we really care about and what we’re good at. Take your time, try different things 😉
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It’s ok if you’re 30+ and you’re still single and don’t have kids. Don’t rush into any relationship just to make the pressure that society puts on us go away. Keep looking for that prince/princess, keep evolving, keep blooming, your time will come 🌸.
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It’s ok if you’re 30+ and you’re deep into marriage with several kids and no career. We all want different things and there’s no need to fill bad about not fitting into some ‘society standards’. Just be you, follow your instincts and do what you want with your life 🤷🏼‍♀️.
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It’s ok if you’re 30+ and don’t have any academic degree, you’re not a doctor or a master in any field. Education is important but experience is more powerful and there’s no university that can teach you how to deal with problems 😉
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It’s ok if you don’t keep in touch with some relatives because it’s better and healthier for you this way 😉
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It’s ok if you’re 30+ and you miss your Mom when she’s not around and you keep calling each other every day.
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We all have different needs. We all have different prorieties. We all are different and it’s ok 😘.

Be positive! · Self-Love

Why is self-care so important?

Why is self-care so important? 🤔
First of all when you take care of yourself, when you are rested and calm you look at world differently!
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I got to a point couple months ago when I was so tired and so burnt out that nothing was bringing me joy, I was tired, stressed and annoyed all the time 🙄 When one small thing went wrong I’d instantly explode like a bomb.
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And then I finally learned to rest, to take care of myself, to have some me-time and I felt so much better! Not only I felt rested, calmer and was doing everyday duties or working on my projects with a smile on my face 😊 but also I wasn’t so tense and e.g. I wouldn’t explode when something unexpected happened or when something went wrong 😊 I was happy and excited to work again! I was nice to people around me again 🤗
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Second of all, you can’t feed others from an empty bowl! So you can’t take care of others unless you take care of yourself first! 😉 You NEED to be joyful, calm and rested to be able to help others and to be happy about it 😊

Smiley Future

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”

Smiley Future

Smiley Future – Step 55

Admit it, how many times during a weekend you think of Monday and you feel scared and angry already? 🤬 Got you! 😉 In the next few steps we’ll practice empowering your attitude that can improve quality of your life and increase your happiness 🤩.
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And that attitude is gratitude so feeling satisfied and appreciating what you’ve got (or not), what surrounds you and what you experience 🤗.
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Human tendency to notice negatives 👀 and danger 💥 can be explained by evolution – this perceptivity saved our ancestors plenty times yet complaining is something more 🙄.
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Constant complaining is a habit. Good news is that – as every habit – you can work on it and habit of complaining can be replaced with gratitude 😉.
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You’re probably wondering what it has to do with strong will and perseverance? 🤔
Practicing gratitude:
🔅Lowers stress (and that empowers willpower, remember?) 📉
🔅 Lowers tension, levels excessive expectations and frustration (that can lead to total giving up on your goal at first obstacle) 🙏
🔅 Helps noticing small successes and strong points that empowers motivation and perseverance 🎯
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As Robert Emmons and Robin Stern say „Clinical trials show that practicing gratitude can have dramatic and lasting positive effects on a person’s life. It can reduce blood pressure, improve immunity, promote happiness and life satisfaction, generate behaviors such as helping others, generosity and cooperation. Additionally, gratitude reduces the risk of depression, anxiety and addiction” 🤩
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Have I convinced you? Let’s start our today’s task 😉:
➡️ How often do you feel gratitude?
➡️ What are you grateful for?
➡️ Is feeling grateful dificult or easy for you?
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Next week: Practicing gratitude – excercise 🙏
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Self-evolving

6 simple ways how to train your brain

➡️ 1. Read everyday 📖 – even 15-20min of reading a day can do the trick! You can always learn something new from any book, either some interesting fact about some culture, some historical fact or maybe some new word? 😉
➡️ 2. Play games 🀄 – Brain fitness programs and games are a wonderful way to tease and challenge your brain. Sudoku, crosswords and electronic games can all improve your brain’s speed and memory. I highly recommend Lumosity app! 🤗
➡️ 3. Excercise on a weekly basis 💪 – healthy body = healthy mind! 😉 When working out  you make your heart work faster which stimulates better blood circulation and brings more oxygen to your body and brain 🧠. It boosts your memory, improves your concentration, enhances your creativity etc! 🤗
➡️ 4. Get out of the comfort zone 💥 – when leaving your comfort zone you need to start thinking, you end up in a new situation, need to be creative, learn new skills etc. Great way to make your brain work! 😊
➡️ 5. Take time to meditate 🧘🏼‍♀️ – daily meditation is perhaps the single greatest thing you can do for your mind/body health 😊. Meditation not only relaxes you, it gives your brain a workout. By creating a different mental state, you engage your brain in new and interesting ways while increasing your brain fitness 🤩
➡️ 6. Keep learning new skills 📈 – learning a new skill works multiple areas of the brain. Your memory comes into play, you learn new movements and you associate things differently 😊. Reading Shakespeare, learning to cook and building an airplane out of toothpicks all will challenge your brain and give you something to think about 😁
 
Which one is your favourite?

Smiley Future

Smiley Future – Step 50

🧠SMILEY FUTURE🧠
— Step 50
Let’s start our practicing mindfullness series! Ready? 🤗 First excercise is mindfullness breathing 💨. You can practice it in any position and at any time of the day. Try to stand still. Set a timer and focus on your breath for one minute.
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➡️ 1. Inhale with your nose 👃 and exhale with your mouth 👄
➡️ 2. Let your thoughts come and go freely, don’t focus on them. If you start habitually wonder about things to do, your problems etc just bring your focus back to breathing and let your thoughts go away
➡️ 3. Concentrate on your breath: how does it float through your body, how each breath in fills you with oxygen and life and how each breath  out lets you get rid of what is unnecessary
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If you liked that excerise and it let you relax you can practice it longer 😊
Write down any observations you’ve noticed while practicing mindfullness 📝
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Next week: Practicing mindfullness: observation
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 49

🧠SMILEY FUTURE🧠
— Step 49
To notice your emotions, to be good to yourself and to understand yourself better you’ll need mindfullness 🤗
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What is it? 🤔 In short, it is an intentional focusing on here & now without judging it. Practicing mindfullness we focus on what we experience in a specific moment, here & now ⬇️ We dont think about the past or the future 🚫, we focus on what’s happening now. Couple next steps will be about mindfullness ☺
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During mindfullness training try to remember about  couple tips:
💫 Don’t judge your thoughts and emotions that you’re feeling
💫 Be patient and persistent – let your thoughts and emotions go in and out in their time
💫 Keep your head open, imagine you’re a beginner at every training
💫 Avoid expectations – just try practicing mindfullness without any script or thoughts on how will it go
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Task for today: Are you attentive every day? 🧐 Do you focus on here & now, feel the presence? If yes, in what moments you find it easy to be focused on here & now and when is it harder? 🤔
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Have you ever practiced mindfullness? 😊
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Next week: Practicing mindfullness: breathing
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

P.S. See my post on Instagram with a tutorial how to make that Seed Starter Valentine gift

P.S.2. I am doing 28 day Self-Love challenge at my Instagram – come join us!

Smiley Future

Smiley Future – Step 48

Second part of our emotions vs willpower section ☝️
Do you react totally differently than how you’ve planned when you’re angry, mad or feeling any other strong emotion? 🤷🏼‍♀️ It happens to all of us, that’s why last week we’ve talked about overcoming sadness and today we’ll look closer on how anger 🤬 has an impact on your willpower.
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I encorage you to reflect 🤔 and answer those questions:
➡️ What do you do when you’re angry? 😡 What are your ways to get the anger out, to calm down? 🧘🏼‍♀️ Does anger have an impact on your motivation, willpower? If yes, how?
➡️ When you’re mad do any sabotaging thoughts appear? What are they? Create helpful reaction to them 😊
➡️ What can you do to feel anger without sabotaging your goals and complicating realizing your goal? 🧐 Do you suppress anger and use harmful to you ways (and to your goal) to release the tension? If yes, try finding a solution for that. Create (and write down) a strategy for constructive feeling and overcoming anger and calming yourself down in difficult moments 🤗
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Whenever I feel angry I try to workout 💪 (if possible at the moment) to get the anger out. This way I am even more pumped and get a good workout session 💦 but I also do not end up doing something unfavorable to me like e.g. reaching for unhealthy comfort food or alcohol 😉
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Have you ever tried working out when feeling mad? What are your ways to overcome anger? 😊
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Next week: What is mindfullness
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 45

Take that step into future! 😉

Do you remember our previous steps about sabotaging thoughts? 🤔 Have you managed to work on them and create your helpful recreation or helpful reaction? 🧐 If yes – wonderful! 🤗 Now start using them in practice.
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Here are some examples of sabotaging thoughts and answers to them taken from „The Beck Diet Solution: Train Your Brain to Think Like a Thin Person” book by Judith Beck 📖
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➡️Situation: Reaching your goal will affect your family’s life 😐
🧠Sabotaging thought: I can’t put my needs first above the others 🤷🏼‍♀️
❤Helpful reaction: I can try reaching for goal that is imporant to me.Time to start thinking about my own needs 👊🏻. My family should eat healthy too, limit fattening products, it will be good for them as well. 😊
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➡️Situation: You don’t let yourself have any satisfaction until you lose as much weight as possible 😬
🧠Sabotaging thought: As long as I won’t reach my target weight I won’t feel any satisfaction. I don’t deserve any prizes until I lose as much weight as possible 🙄
❤Helpful reaction: I need to learn to be happy about small successes 🤩. Celebrarting every 2 kgs lost will make me feel better and will strenghten my belief in myself! 😎
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➡️ Situation: Temptation 😟
🧠Sabotaging thought: I deserve to eat anything that I want 🤷🏼‍♀️
❤Helpful reaction: If I want to benefit and stay thin I can’t eat anything I want. It is more important to lose weight and feel good than to spontanously decide what to eat 🤗
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Remember, those are only examples (although I really am often in situation nr 3 😅😳) that should help you understand the idea of creating helpful reaction/supporting thought for sabotaging thought 🙂.
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Create your helpful reactions that fit your individual situation and personality. You are the expert of yourself! 😚
 
Next week: Appreciate your hard work!
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

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”