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 💪

Motivational Mondays

MOTIVATIONAL MONDAY – STEP 1: What is motivation?

Time for new series! For next several weeks every Monday I’ll be uploading a post about motivation – what it is, how to gain it, how to keep it, some tips etc.

Here’s step 1 – what motivation actually is


Motivation is the process that initiates and guides goal-oriented behaviors. It is what causes you to act 😉.
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Motivation devides into 2 types:
➡️ Extrinsic motivations – motivators that come from outside, could be some contests, awards etc but also social status or praise
➡️ Intrinsic motivations – motivators that come from within the individual, pure desire to self-evolve, to learn new things to be better just for you/for your health
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Understanding how motivation actually works will help you improve the efficiency of your work, help you take action, help you feel in control and will improve your overall  well-being and happiness 💪.
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There are three major components of motivation: activation, persistence and intensity.
 🔸️ Activation is about action, e.g. a decision to initiate some behavior, such as taking up new hobby, taking some class to learn a new skill
  🔸️Persistence is about keeping the initial desire to achieve/get something, it is moving constantly forward towards your goal even through obstacles.
 🔸️ Intensity is basically how hard you want to reach a goal, it is about your focus on it and vigor that goes into pursuing a dream.� For example, lets say that two people want to learn a new language. One will take couple classes until he/she knows the basics while another one is really focused on those classes but also does some extracurricular things like watching movies in this language to practice understanding it in hearing, reads some books in the foreign language, takes some quizes online etc. First person lacks the intensity ☺.
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In the next couple of weeks we’ll learn more about how motivation works, how to boost each type and component of it and how to be more motivated and eager to work on your goal 😎.
Stay tuned and come back next Monday! 😁

positive news

POSITIVE NEWS

🤗 POSITIVE NEWS 🤗
48-year-old woman became addicted to hard drugs at 12 and is now graduating from university. She says: “Stop selling yourself short.”
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Workers sent birthday greetings to a child with brain cancer looking across from a hospital bed.
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When Nova Scotia community learned family was homeless, strangers came together to build them anew home.
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Skateboarder Sky Brown to become youngest British summer Olympian.
🔅
A woman was looking to adopt a new pet. Then she found the dog she lost two years ago.

Come back next Monday for more!

Kopia Marie Curie

Smiley Future

Smiley Future – Step 69

Today let’s focus on summing up on your tools which we used for the last 16 months in our Smiley Future 🤗. Which ones became most useful to you? 🤔
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Here’s a list of those most important ones:
🔸️ Building a goal with SMART method (step 6)
🔸️ Implementation intention (step 10)
🔸️ Process visualisation with positive or negative outcome (step 11)
🔸️ Training will power: reducing stress (step 17), improving your willpower by breathing (step 18), autoobservation (step 19), beating tiredness and feeling burnt out (step 20), finding the source of your ‘I desire’ power (step 20) – which of those elements did you find most useful?
🔸️ Ways of being good to yourself (step 25)
🔸️ Ways of deferring gratification (step 30)
🔸️ Ways of beating procrastination (step 32)
🔸️ Ways to fight lack of motivation (step 37)
🔸️ Working on your sabotagin thoughts (step 42-45)
🔸️ Observing the impact of emotions on your willpower (step 47)
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Which one of those tools helped you most? 🤔
In what way can you use them in the future?
Write down your reflections 📝
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Next week: Summing up: Practicing mindfullness
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Source: @chodakowskaewa‘s book “90 days – design your tomorrrow”

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 67

Time for summing up 🤩. It is a very important moment, in which you should pay full attention. Why? 🤔 Because every path leading to a long-term goal is about learning something new 🤗. You find out plenty new things about yourself, you have a change to draw conclusions from your strong and weak points, successes, mistakes and failures.
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Let’s start summing up with analyzing success and strong points. Answer those questions:
➡️ What have you acomplished during this challenge?
➡️ What new habits, tools or knowledge have you started using in practice?
➡️ What have you managed to do?
➡️ How close did you get to reaching goal? Where were you in the begging of this challenge and where are you now?
➡️ What advantages and strong points do you notice now, from time perspective? Maybe you’ve managed to discover or appreciate more some of your resources (internal or external) that you haven’t seen before?
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Second part of summing up is about mistakes, failures and mishaps that have come along the way and thank to which you can learn new things about yourself 😉. Remember to avoid excessive self-criticism and blaming yourself. You’re doing this summing up in order to uses this experience and learn from it 👍. Be good to yourself and understanding. Remember: the only person who doesn’t make mistakes is a person who doesn’t do anything at all! 😉
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Answer those questions:
➡️ What was hard, what have you not managed to achieve? Why did you think it happened?
➡️ What knowledge have you gained because of it?
➡️ What discoveries about yourself will be useful in the future, while reaching other goals?
➡️ What  did your difficulties come from? What helped or what could help next time?
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In the end thank yourself for the perseverance and courage 🙏. Thanks to it you try, you make mistakes and learn new things about yourself in order to take another step forward ➡️
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Next week: Suming up: Your biggest discoveries
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Source: @chodakowskaewa‘s book “90 days – design your tomorrrow”

Smiley Future

Smiley Future – Step 64

Today we’re gonna finish creating new plan for maintaining change 🤗 – lets focus on last 2 letters of SMART method so answer those questions:
➡️Is your plan realistic?
➡️Will you be able to realize this plan now not as a part of a challenge/project/diet but as a new way of living 🤔? Have a moment to think whether it goes well with your everyday routine/schedule
➡️ What do you need to make the plan for maintaining the change realistic?
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Now time to set a new time bound – after what time will you realize you’ve achieved to maintain the change and that you’ve managed to make it a permanent change? Set a specific date 😉
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At first it can be after e.g. 3 months. Let this time be a test whether you’ve managed to maintain the change and maybe to check what do you need to change to make it permanent. It is very important to test it so you won’t go back to old bad habits 😉
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Next week: Create new implementation intentions
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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”

Motivation

Take that risk!

You know that saying „Who doesn’t risk, doesn’t drink (blue) champagne”? 😄
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Sometimes you just have to take that risk! If not now, when? 🤔 The timing will never be perfect so it is worth to take risk sometimes! 😉
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Most of successful entrepreneurs risked it all and e.g. spent all their savings to invest in their business 💰. They took that risk! You either go all in and have enormous effects right away or you can play safe and slowly grow but it will take ages before you really succeed 😉. And remember – you either succeed or learn, there’s no failure here! 🤗
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Just have a look at Inspirational Stories I post or read any biography 📖. There are plenty people who have risked it all and they are so happy that they did! 😊
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Did you know that I published a book? It wasn’t easy, it took me 7 years, lots of work and I did spend all my savings at the time to have a professional correction, cover designed and 180 copies printed to send out to publishing houses 💸. It may be nothing compared to others entrepreneurs but I did take some risk and it was worth it! 😊
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And some day I’m gonna take even bigger risk and will start my own company 😊