Last week we talked about possible difficulty in maintaining a change e.g. during holidays 😬. There might appear other obstacles and that’s why I highly encourage you to create new implementation intentions! 🤗 This tool shouldn’t be underrated!
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Task for today: Create new implementation intentions – if you need to remind youreslf how to do it check out step 10 of our Smiley Future 😉. This time make those intentions about maintaining the change. They may differ from the first ones you’ve created in the beginning of our challege then. So don’t skip that step! I promise you it is worth doing it!
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Next week: Create new reward system
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Source: @chodakowskaewa‘s book “90 days – design your tomorrrow”
Tag: progress
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 – Step 26
Do you ever punish yourself? For eating something that you shouldn’t have, skipping training, making mistake…? 🤔
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I know that this topic isn’t pleasant but if it does happen I highly encourage you to work on it 💪.
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Have a look how you find reaching your goal. Do you find it as a war – with yourself, external obstacles? 🤔 If yes then there’s risk that you’ll end up in an eternal fight with yourself and you’ll see every mistake as losing 😫. What comes next you might be even punishing yourself with bad words like „I am horrible”, strict refusing any small awards/pleasures or doing something as a punishment 😖
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So as strongwill wouldn’t break down and your desire/fighting for your goal would become a part of your everyday life, part of your lifestyle you need: patience, indulgence and will to act which doesn’t come with permament tension and fear of losing.
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Task for today: instead of treating realising your goal as a fight or „good” and „bad” actions try to look at it as a process of learning 🤓.
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You know those cute videos on YouTube of little kids learning how to walk? 😍 They fall down, get up and keep trying again and again – often with a smile on their faces! 🤗 Mistakes and slips are inseparable part of learning anything. And making new habits is nothing but learning.
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Try reformulating critical thoughts to a thought beneficial to learning. E.g. instead of telling yourself „I am lazy because I didn’t work out” it could be „I found out about myself that if I don’t work out in the morning I am too tired after work. I’ll rearrange my plan of a day.”
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Now write another examples down so you could use them in the future.
Critical thought:
Thought beneficial to learning:
Next week: Distinguish punishment from self-discipline
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”
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 🏁
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The visualisation makes you practice in your mind the difficult path that awaits you and helps you get ready for its all steps.
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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).
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* 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 🤩
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*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 💪
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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
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”
📸 Greece, 2015
Leave your comfort zone
In order to grow your need to leave your comfort zone.
In order to achieve great things you need to leave your comfort zone.
In order to change your life you need to leave your comfort zone.
Success doesn’t happen by doing ordinary, easy things. You need to push yourself further to get what you want. You need to overcome your weaknesses to grow. 💪Think of it as going to the gym – you need to feel pain and feel uncomfortable for the workout to work. You don’t burn calories without losing your breath and you don’t build muscles without getting tired. This is this barier you need to overcome to get results. That barier is your comfort zone.💥
The same rule is when it comes to work, following dreams or anything else. You need to constantly leave your comfort zone. If something is too easy it means you’re doing something wrong. There NEED TO BE DIFFICULTIES. And you need to overcome them.📈
For example, if you want to be a successful businessman but you are shy, you don’t like talking to and meeting strangers – you need to overcome it.
If you ask musician or an actor if he/she is scared before going onto the stage most of them will tell you they are. No matter how many years they’ve been doing it. They overcome their stress, their anxiety and/or stagefreight every evening.🎙
There are plenty people who are stuck at work doing what they hate but they don’t look for a new job because they’ve been working there so many years that they can just keep doing it. The truth is they are stuck in their comfort zone. They are scared of changes, of new challenges, of meeting new people and starting from the beginning so they stay where they are. That is not right. You need to overcome this fear of changes, you need to overcome your weaknesses, you need to leave your comfort zone, go out and do what you want!
Everybody wants to be at home, in PJs not stressing about anything whole day. But this is not the way to achieve great things.
You need to grow to achieve success but you won’t grow without leaving comfort zone.
How to be HAPPY 