Smiley Future

Smiley Future – Step 25

How did last excercise go? Did you manage to sincerely answer to the questions? 🤔 If you have you might’ve noticed that you can be too strict to yourself and today you’re gonna find out how to change it 🤗
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Remember last situation when you’ve made a mistake, a situation when you thought bad about yourself. Got it? What did you think of yourself then? What were you saying to yourself? 🤔
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Now imagine that you best friend, a relative, somebody close to you comes to you and tells you that she/he has had an identical situation and she/he is waiting for your reaction. What would you tell her/him? 😉
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Task for today: Compare what you say to yourself and what would you say to a person close to you in the same situatio 🤗

Next week: Learning without punishing yourself
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 24

Today I want you to think about your attitude towards making mistakes 🤔. Don’t deny it, we all make them 😉.
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The question is – what do you do next with them 🤷🏼‍♀️? Do you think of yourself too negatively, too strictly, blame yourself 😞? Or maybe you can look at your mistakes as inseparable element of being human, learning, risking and trying new things 🤗?
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Do you know how to treat your mistakes as valuable lesson, how to withdraw conclussion and move on? 😉
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You’re probably wondering what does an attitude towards making mistakes has to do with strongwill 🧠? If you’re too strict to yourself because of mistakes or failures you’ll easily get into „everything or nothing” thinking (I told you about it in step 15). And this leads to giving up and letting the rest of the plan go 😞
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Task for today is  to think about that and answer questions below:
* How do you treat your mistakes?
* What do you think of them?
* What do you feel then?

Write your answers down 📝

Next week: Be good to yourself
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 23

I strongly encourage you to constant observing 👀 what strengthens and what weakens your strongwill, training it and doing visualisations.
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In next steps you’re gonna look into a very important issue that I often see around me: excessive rigor and self-criticism 👇
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Do you know what I’m talking about? Does it apply to you? Do you focus on your mistakes, setbacks, defects and failures? Do you miss out on your advantages, achievements and successes? 🤔 When you do a  sum up at the end of a week/month/year what do focus on more? Failures 👎or successes👍?

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We all tend to notice negative and threatening affects of our lifes more. Our brain 🧠 works this way to catch potential danger as soon as possible and to prevent it.
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What’s more, if you’ve experienced rigor and excessive criticism at home or at school you might have a tendency of treating yourself same way 😟
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That’s why noticing positives is harder and requires more conscious effort.
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A task for today is to observe what do you concentrate on 📝
* Do you automatically focus attention on negative aspects? 🤔
* Does it apply to you or reality that surrounds you? 🤔
* What happens when you consciously try to redirect attention to what’s positive about you and what’s positive around you? 🤗
* Does anything change? 🤔
* How do you feel then? 🤔
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”


P.s. Today is Father’s Day in Poland so I’m posting this special photo of my Dad and me! 🤗

Smiley Future

Smiley Future – Step 22

Self-discipline is often mistaken with rigor. Today I encourage you to check whether you’re not too rigorous to yourself 😉. Answer those questions:
* How do you react when you make a mistake, get tempted or won’t do something that you should’ve? What do you feel then? What do you think of yourself? 🤔
* Do you tend to focus too much on your weaknesses and even punish yourself for doing something wrong? 🤔
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If you are too rigorous to yourself today’s task will be very important ⚠️.
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Being too rigorous to yourself boosts your stress level that brings many bad consequences and one of those is, if you remember,  weak self-control 🧠👎 And so it goes again and again.
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Task for today: reward yourself! 🏆😊 If you’re not doing it yet think of some reward system.
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Start with complementing yourself for every tiny success 🤗 Write down all the compliments you’d like to hear and use them for every little accomplishment. Everyday 😉! Here’s couple examples: „Well done”, „You’re going great!”, „Good job!”, „Keep going!”…
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Another step of aware rewarding yourself is making a reward system and rewarding yourself e.g. once a week or at the end of every stage of reaching goal 😉
Next week: How do you manage your attention?
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 21

How’s your training willpower going? 💪 Any progress?
Today we’re gonna learn how to refill reserve of willpower.
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Think what is the source of your „I desire” power” – come back to where it all started so to your motivation 🤩. If you’ve been taking notes it would be helpful to look through notes you took during our first steps, especially when we’ve been setting goal using SMART method. Remember? We did that in step 6.
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Try to recall why is this goal important to you.
Those questions might help:
* What will you gain when you accomplish your current challenge? Will you reach your goal? Write down all benefits – those small ones and big ones, more and less obvious 😉
* Who else, apart from you, will gain when you succeed? Often our close ones are big motivation to us. Write down all benefits 🤗
Next week: Reward yourself!
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 19

In previous step we’ve establilshed what can weaken your willpower, today we’re gonna talk how to empower it! 💪
Let’s try doing willpower training, shall we?
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How does it work if comparing willpower to a muscle is metaphorical? 🤔 The key to successful willpower training is noting, which you will do in a second, and chosing what’s harder for you. It is about creating a habit of stoping  to make right decision that brings you closer to your goal 😌.
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There are 3 ways to train your willpower. They refer to 3  powers: „I don’t want to”, „I desire” and automonitoring.
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Method 1: Improve your „I don’t want to” power. Chose one of your small bad habits that you’d like to change/eliminate like overusing some word, sitting wrong or anything else 😊
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Method 2: Improve your „I desire” power. Promise to yourself that you’ll start doing 1 thing a day that brings you closer to your goal (that you haven’t been doing before). It can be working out, drinking 1,5l of water a day, self-care ritual etc 😊
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Method 3: Improve automonitoring. Consciously observe something that you usually pay attention to and which is important to reach your goal, e.g. monitor what you eat (and what you snack between meals! 😉), what do you spend money on, how much time do you spend with your close ones etc. 😊
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It is important that you find small ways for practicing your self-control 🧠. Remember that willpower works like muscle and you can also overtrain it ⚠️. Don’t throw yourself in the deep end, start slowly, start small. 😉
Which method will you start with?
Next week: Willpower vs tiredness
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”
P.s. It is Mother’s Day today in Poland 😊💕 and I’m gonna see my Mom finally today after almost 4 months

Self-evolving · Smiley Future

Smiley Future – Step 16

I’ve got good news for you – willpower can be trained! 💪 It is often treated like something you either have or don’t but psychology researches show that you can train your strong will just like your muscles. And nobody was born with a 6-pack, right? 😉
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It is great news because those who aren’t scrupulous naturally can train it 💪. You’ve actually already started it with implementation intention (step 10) and by process visualisation (step 11) 😉
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Since willpower works like a muscle it has limited source of energy and strength. There are things that empower it 👍 but there are also things that weaken it 👎.
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Your goal is to get to know and, if possible, remove your obstacles to having strong will 😎. Those most basic ones are stress, tiredness and lack of sleep. It seems so simple, right? 🤷🏼‍♀️ Yet you do not always see the connection between those factors and your willpower.
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Task for today: Observe and write down (or analyze past experiences if you’re calm and rested today) how stress and tiredness have impact on your willpower:
* What situations are those?
* What happens then?
* How do you react?
* Is it harder for you to stick to your goal?
* Do you have any ways to help yourself and not to be tempted (turn your „I don’t want to” power on) or to do something that you don’t feel like doing (turn your „I want to” power)? Next week: Stress vs willpower (next week Smiley Future will be on Wednesday!)

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

Smiley Future

Smiley Future – Step 12

🧠SMILEY FUTURE🧠
— Step 12
Preparations to start reaching our goal are coming to an end – we start in 2 steps! If you have started earlier I hope that those prepation steps inspire you to possible changes and make your chance for success bigger 💪
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After last long and big step today there’s much simpler and quicker one 😉. Answer only one question: What do you need to reach your goal? 🤔
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Take a moment to write all of those stuff down – from most simple ones to those more complicated, for example: new leggins, prescribed diet, better time management, support from others.
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Maybe during creating your plan or during process visualisation you’ve already realised what you’re missing?
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Use this step to try and get those things, to organize or find a solution you need.
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If you don’t come up with any solution remember I can help! You’re not alone, use Smiley Society support 😘
Next week: Prepare your surroundings
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

📸 pic taken in 2016

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 🏁
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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

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

📸 Greece, 2015

Smiley Future

Smiley Future – Step 7

You already summed up your last year, made a circle of life that showed you which part of life you should focus on and you set a SMART goal – specific, measurable, achievable, realistic and in time bound. Now it’s time to work on yourself and how to use both your strenghts AND weaknesses in achieving your goal 💪
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First of all say out loud what are your strenghts.
* What are you good at? 😁
* What comes easy for you? 🤔
* What are you effective at? 🙈 In what situations do you feel you have biggest impact on something, you feel your power? 💪
* Remind yourself of a difficult situation (at work, at home, some conflict or crisis) in which you did well. What skills, knowledge, experience helped you in it? 🤔
* What do your friends and family appreciate in you? 👍
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Now time for your external strenghts.
* On whose emotional support you can count? Who out of your family, close ones can and will give it to you? Who can you call in a moment of crisis, doubt? ☎️
* On whose support can you count? Who can give you good advice, some hints, answers when you need it? Who gives you honest feedback on how you’re doing? Apart from close ones this can be done in some Facebook groups, people trying to achieve same goal or fighting with similar difficulties. 💬
* What in your life situation will help you achieve this goal? Take your finances, moral support under consideration (e.g. friends/people who can help you create a nice CV, creat a well-balanced diet, create workout plan etc.) 🤔

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