Motivational Mondays

MOTIVATIONAL MONDAY – STEP 12: Learning how to defer gratification

Last week we’ve talked about deferring gratification – does it apply to you? 🤔 Does your brain demand a reward here and now? 😬 Do you forget about your goal when you see something you want (e.g. a cake while being on a diet) and you easily succumb to temptation? 🧐
Don’t worry! The art of deferring gratification can be learned, same as you can train your willpower 💪.
Try this exercise 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 🏆. If instant gratification is supposed to come after 10 minutes then our brain sees it as future benefit 🔜. Hence the system that processes the promise of a reward calms down and strong biological impulse to instant consummation weakens ⬇️.
In order for your brain 🧠 to think straight try waiting 10 minutes before you succumb to temptation. If after 10 minutes you still want it, take it/do 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 ↔️.
If you need to do 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😉. 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 😉. For me, it’s always the most difficult to start working and when I do I usually want to finish so this trick works on me quie well 👍
Try doing that excercise and write down your results. „10 miutes rule” might work great when you don’t feel like working! ☺

Motivational Mondays

MOTIVATIONAL MONDAY – STEP 10: What can weaken your willpower

3 mind traps that can weaken your willpower 😳
➡️ 1.Thinking „everything or nothing” 😬
Have you ever thought „I need to do everything from my ‘to do’ list or drop everything”? 🤔
If yes, then you got into „everything or nothing” trap which can have huge impact on your actions and effects (or lack of them 🙄). Thinking like that you don’t see your failures as small errors that you can learn from, you see it as total failure and you might start withdrawing generalized conclusions about yourself like „I’ll never succeed”, „I’m a failure” etc. STOP! ⛔
➡️ 2. Excessive pessimism or optimism „If I haven’t succeeded in 1 year I’ll never succeed” – that’s excessive pessimism when you have only negative thoughts about your future 1👎. Excessive optimism is when you ignore your past attempts and previous experience and keep thinking that „this time will be different, it will be perfect” 👍. For example, you wanted to workout regularly, you’ve had couple attempts at it and failed each time but now you think that you’ll have the willpower and you’ll workout 6 times a week for 3 months 😬. If you know what I’m talking about write all of such examples down. Now try to make each one of them more realistic e.g. „I’ll try to workout more regularly. I probably won’t be able to workout 6 times a week right away so I’ll workout 2 times this week, 3 times next week and keep improving”.
➡️ 3. Exaggeration – You exaggerate all difficulties and make everything sound impossible 🙄. „I won’t make it”, „I never do anything right”.
If you do that write all of those thoughts down and write a counterargument to each one 👍


5 Ways How to be More Creative

➡️ 1.  Get tired physically 💪
Not only it is scientifically proven that we’re more creative when we’re tired 😴 but a research has also shown that physical exercise helps to force you to adopt a more creative mindset using the right half of the brain 🧠. Exercise also increases blood flow and oxygen to the brain, which sharpen mental clarity.
➡️ 2. Embrace boredom 😳
Try putting social media, TV and all devices away. Get bored on purpose 🙄. Just lay down and let your mind wander 😍. A research shows that being bored actually propels us towards deeper thinking and creativity 🤯. The theory goes that a bored mind searches for stimulation, which moves it into the daydreaming state, which leads to new ideas 😎.
➡️ 3. Watch a TED talk or listen to a podcast 🎙
Nothing makes me more creative than being motivated by seeing others succeed! 🤩 And where to find that motivation, listen to successful people talk? Try any TED talk and you will be amazed! 😉
➡️ 4. Generate way more ideas than you think you actually need ☺
People who are able to generate a lot of ideas (good and not-so-good) are much more likely to have a couple of brilliant ideas hidden in the mix than those who only come up with a couple of ideas to begin with 👍. Block out time for free writing and come up with as many ideas around a problem as your brain can generate, even if they seem silly. As Thomas Edison said, “Genius is one percent inspiration and 99 percent perspiration.”
5. Make time to play 🎪
Studies show that when we fully immerse ourself in just doing what we enjoy — in other words, getting out of our own heads — it stimulates outside-the-box thinking and silences our inner critic 😊. Tinker with toys, build something, get outside… and most importantly, think like a kid! 😀

P.s. Join me in Creative Challenge on my Instagram! 🙂

Smiley Future

Smiley Future – Step 11

You often hear that imagining success helps you get motivated. Research shows though that it is not imagining success that helps but visualisation of process so imagining the path that takes you to your goal 🏁
The visualisation makes you practice in your mind the difficult path that awaits you and helps you get ready for its all steps.
Depending on what works on you best, punishments or rewards, you can choose proces visualisation with a negative outcome (what happens when you don’t reach the goal) or with positive outcome (what happens when you do).
* Simulation of process with positive outcome 👍
Imagine going shopping and you choose only healthy products. Imagine passing sweets section and not taking any 🚫. Imagine being at a party full of food and unhealthy snacks where everybody eats but you don’t. Imagine you working out and doing excercises that you like, e.g. swimming, riding a bike etc. You’ve reached your goal 💪 Imagine yourself thin with a beautiful body. Imagine walking into a party looking fabulous and having all people stare at you 🤩
*Simulation of process with negavite outcome 👎and proces letting you avoid it
Imagine yourself fatter. Your favourite pants don’t fit because you put on weight 😳. Family and friends tell you that your overweight problem becomes more and more serious. You walk into a party and people look at you and gossip. You feel bad about yourself, you’re unhappy and you’re self-esteem drops 😞 Now imagine how you can avoid those situations. You buy only healthy stuff. You don’t overeat at a party. See with your imagination you working out 💪
Those are examples from the research. Now think of your visualisations.
1. Decide whether you are more sensitive to punishments or to rewards 👍👎
2. Imagine the proces taking you to your goal (process of losing weight, looking for a better job etc.) – make sure to imagine specific situations 🧐
3. Write your visualisation down
Keep reading it and imagining the proccess several times a week 📝
Next week: What do  you need to reach your goal

Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

📸 Greece, 2015