Smiley Future

Smiley Future – Step 58

Let’s continue learning about gratitude 🙏. Today I want you to try out this excercise that is great for practicing self-love and crucial for people who work on their body or try to lose weight 😊.
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Question for today: what are your grateful for in your body? 🤔
Sit down comfortably and bring your whole attention to gratitude towards your body.
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If nothing comes to your mind here’s an example: feel grateful for your feet 👣 that carry you every day, for your legs thanks to which you can walk, run and dance 💃, for your stomach that digests, cleanses and nourishes 🤗, for your back that carry you tall and proud 😎 or let you safely curl up and hide when you need it, for your arms and hands 🤲 thanks to which you can work, hold, hug, pet. Feel grateful for your voice 💬 thanks to which you can express your thoughts and feelings, sing, shout or laugh, for your eyes 👀 that let you see, for your ears 👂 that let your hear, for nose 👃 and tongue 👅 that can taste, that ease your appetite and ability to appreciate smells and flavours.
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If you want, you can try out this excercise in a form of meditation or relaxation 🧘🏼‍♀️ – lay down in a comfortable position, close your eyes, let your body loose and think what are you grateful for in your body, thank it, thank yourself 🤗
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Next week: Gratitude for what’s not material
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Source: @chodakowskaewa‘s book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 53

Today I want you to practice an excercise that increases awarness by listening 👂.
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Key element of this excercise is not to judge what you hear – listening without the impact of the past or of the future 😉. Lots of things that we feel are connected to the past. For example, we don’t like some song because it reminds us of some difficult moment 😥.
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That’s why today I want you to listen to something new, something you don’t know yet 🤗. It will let you focus on attentive experience by listening.
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➡️ 1. As soon as you pick some new song put your headphones on, close your eyes and sit down in a comfortable position 😊
➡️ 2. Try not to judge the song right away by its genre, artis tor songwriter. Ignore all those labels and dive deep into the sounds during whole song 🎶
➡️ 3. Let yourself explore new aspect of listening to music 😍. Even if at first you don’t like it, try to set aside this feeling and let your conciousness fully dive into the sounds you hear. Soak into the melody 😊
➡️ 4. Explore the song by bringing your attention from one instrument (voice) to another 🎷. Notice them not only together but seperately. If there are vocal parts in the song focus on the sound of the voice, its scale and tone. If there is more than one voice also try to hear each one of them seperately 😊
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How did you like that excercise? Have you managed to experience music without judging it, from another perspective, with mindfullness? Write down your observations, reflections and conclusions 📝
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Next week: Practicing mindfullness: submergence
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

P.s. I started a Creative Challenge on 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 47

Next couple of steps will be about a very important subject – a connection between emotions and your will power and perseverance 💪
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Have you noticed that when you’re angry, mad or feeling any other strong emotion you tend to react totally differently than how you’ve planned? 🤔 We all know it and it is worth taking a closer look on how emotions influence your willpower. Today we’ll start with sadness 😞
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Try answering those questions:
➡️ What do you do when you’re sad? What are your needs to get through the sadness and soothe it? Do you tend to make yourself feel better by eating 🍕🍰🍫? Do you sometimes resign from some important to you actions to reach your goal because of sadness? 😰
➡️ When you’re sad do some sabotaging thoughts appear? Create helpful reactions for them 😉
➡️ What can you do to get through sadness without resigning from your goals and giving up? If you tend to ‘eat the emotions away’ (we all know the term ‘comfort food’ right? 😅) try finding a solution for it. For example change unhealthy snacks 🍿🍫🌭 for healthy ones 🍎🥜🥗 or try finding another ways to soothe the sadness other than eating 👍. Maybe a conversation with someone close to you 💬, watching a comedy 🎬 or a relaxing bath 🛀? You know yourself best! 🤗
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If this excercise is difficult to you and you’ll feel tense 😬, take couple deep breaths when you’re done with the questions, relax your body and have a rest 😘

Next week: Anger vs willpower
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 46

Today’s the last step of our intense (and uneasy!) work on sabotaging thoughts 💪
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➡️Today’s task nr 1: Now appreciate yourself for all the hard work and congratulate yourself on your success 😎. Yes, success because just noticing the sabotaging thoughts is already a big part of the success! 😉
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I realize that working on sabotaging thoughts lasts longer than a week or a month. Those last couple steps were only a stimulus and en encouragement to work! 💪 So remember: everytime you notice a sabotaging thought appreciate yourself with a smile and a good word! 🙏 Same thing when you choose a helpful reaction instead of being tempted! 🤗
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If a sabotaging thought you ‘caught’ wasn’t pleasant, you got tense or upset, after recalling a helpful/supporting thought take couple deep breaths and relax your body 🧘🏼‍♀️
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➡️ And now task nr 2: Create a system of awarding yourself (daily, weekly, monthly) for your hard work on sabotaging thoughts 🏆. You deserve it! 🤗
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Write down some nice, supporting words to yourself appreciating your work 📝
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Next week: How emotions influence your willpower 🤔
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 32

Do you happen to think of yourself as lazy? 🤪 Are you lazy though? 🤔 Or maybe you’re just procrastinating – constantly postponing things that need to be done to the very last second? 🤷🏼‍♀️
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How is it different from being lazy? Lazy people like the state of not doing anything and they feel good about that 😝 while those who procrastinate feel bad about not having done something, they feel guilty and suffer because of that 😫
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Task for today: check if the problem of procrastinating concerns you as well 🧐
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Answer those questions:
🔸️Do you often can’t get to do something, can’t force yourself to work on something that is important to you and you end up not doing it at all? 🤷🏼‍♀️

🔸️Do you often wait for the „perfect” moment to start some important project and you keep postponing it? 😏

🔸️Do you happen to delay realization of some important task by doing some other important (but not crucial) things? 🙄

🔸️Does it often happen that you can’t start some important to you task and you end up feeling stressed and/or scared after that? 😟

🔸️Does it often happen to you that you start working on something that is important to you (e.g. going on a diet, starting writing a book etc) but you quickly interrupt it and never come back to it? 🤷🏼‍♀️
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If you’ve answered „YES” ✔ to 3 or more questions next steps might be very useful to you 😉. We’ll think of some possible reasons of constant postponing important things for later 🤔
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Next week: Fear of failure
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 31

Do you know that saying „out of sight, out of mind”? 🤔 Turns out that scientific researches prove that wisdom when it comes to fighting temptation and empowering willpower! 💪
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Good healthy mindset probably already suggests you that it is easier not to eat sweets when you don’t have them around in the house 😉
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Brian Wansink, american psychologist learning about eating behaviour did an interesting research with James E. Painter that he describes in his book „Mindless Eating” 🧐
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Gentlemen gave their secretaries chocolates 🍫 on Secretaries week in some office. Some of the sweets were in a box with  a see-through lid where they could see all the chocolates 👀 and some of the sweets were in a normal not see-through box where the content of the box stayed hidden 📦.
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What do you think, which chocolates tempted more to be eaten? 😅 Of course those with a see-through lid 🤷🏼‍♀️. Women that could see the chocolates were tempted 71% times more! 😱😳 They were reaching for chocolates 7,7 times a day while those women who had „hidden” chocolates reached for them only 4,6 times a day.
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You see? Out of sight out of mind 🤗
So here’s your task for today: get rid of all the temptations in your house 😉. Not only sweets but maybe some stuff that you spend too much time on while you could spend the time working on your dreams like PS games or your Netlix account? 🤷🏼‍♀️ Think about it. You don’t have to throw them away/delete them but you can maybe lend those games to your friend or ask your friend to change your password to your Netflix account 😉
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What do you think?  Would that help you?

Next week: Procrastination so constant postponing doing things that need to be done – test
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 30

Today we continue subject of deferring gratification. If, after last week’s task, you already know that it brings you problems I have good news for you: you can practice the ability to defer gratification (so self-control) 🤗.
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This exercise is 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 🤔.
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If inatant gratification is supposed to come after 10 minutes then our brain sees it as future benefit ➡️. Then the system that processes the promise of a reward calms down and strong biological impulse to instant consummation weakens ⬇️.
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Our brain comparing a cookie that we have to wait 10 minutes for 🍪 with a long-term benefit like losing weight 💪 stops leaning towards promised reward that much. In the instant gratification it is the ‘instant’ part that seduces our brain and changes our preferences 🧠
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In order for your brain to think straight make a decision to always wait 10 minutes before you succumb to temptation 😉. If after 10 minutes you still want it, take 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.
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If your challenge for willpower requires using „I want” strenght (so doing 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 😉.
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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 😉
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Try making that excercise and write down your results. „10 miutes rule” might work great when you  don’t feel like working out! 💪😁

Next week: How to fight temptation!
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 29

Please read and let me know if it sounds familiar 😉

You’re standing in front of a bakery and you see a yummy cookie 🤤. Your friend brings donuts to work 😍. You feel lilke joining your husband and watch TV instead of working out 📺.
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Your brain demands a reward here and now! 🏆. You forget about your goal and all the reasons why you wanted to achieve it. You succumb to temptation… 😞
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Or maybe…?
With your last remains of strongwill you step away from bakery 🤚, you leave dounts from friend somewhere out of sight 🚫, you leave husband in front of TV and you walk into another room to workout and on your way there you remind yourself that each workout gets you closer to your dream body 💪.
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The ability to postpone pleasures or rewards is called ‘deferring gratification’ in psychology 🧠. It is crucial to realize long-distance goals because it helps you not to succumb to temptation each time but to resist because of you goal that is somewhere in the future 😎.
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Why is it so hard to defer gratification? Because seeing temptation or reward instantly launches more primitive and oldest part of our brain demanding gratification right away 🤯. Luckily we also have prefrontal cortex (part of our brain) that can cool that instant rush and demand down because it is responsible for controlling our impulses 🤚.
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Task for today: think how deferring gratification looks in your case 🤔
In what situations is it easier or more difficult to you? 🤔
What helps you defer gratification? 🧐
What makes deferring gratification hard or impossible to you? 🤨

Next week: Deferring gratification – excercise
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 28

How do you relax? 😉
Today’s last part of „Be good to yourself” series.
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Do you remember when we talked about factors that weaken your strong will? 🤔 It was stress and tiredness and lately we’ve been talking a lot about the danger of treating yourself badly and punishing (and getting into a trap of „everything or nothing” thinking” ⚠️).
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That’s why sometimes in order to rebuild and strengthen strong will you need rest, regeneration and pleasures that will give you energy and motivation to work 🤗.
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Task for today: Make a list of your ways of relax and pleasures. It is important so that they wouldn’t be contradictory to your goal (so e.g. don’t write on your list „eating huge pizza” or „eating chocolate cookies”  when your goal is to eat healthy 😉).
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It might be an evening with a good book 📖 or a movie 🎬, talk or meeting with a friend 💬, relaxing bath 🛀, walk around the neighbourhood 🏞, playing with dog 🐶, relaxing yoga session etc. 🧘🏼‍♀️
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So what are your ways to relax? Tell me! 😊

Next week: Sometimes it’s better to postpone
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”