Health · positive

How to boost happiness!

Want to boost happiness but don’t know how? 🤔 You’ve tried many methods, new things but still don’t know exactly what to do to be happier? 🤷🏼‍♀️ You’d like less abstract tips and more scientific facts and useful tips on happiness? Look no further! 😀
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As you may know there are 4 basic hormones  that impact our mood and feeling of happiness:
🔅dopamine
🔅endorphins
🔅oxytocin
🔅serotonin
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Now how to make them work and make you happy? Easy! Just try out the activities that boost those hormones! ☺
For dopamine, the reward chemical, try:
➡️ eating yummy food (this is why I can’t get through any diet, eating gives me too much joy! 😅)
➡️ achieving a goal
➡️ completing a task (with last two remember to set small goals and small tasks – this way you’ll get a dose of dopamine)
➡️ self-care activities (check out self-care challenge we did in February – you’ll find it in my Stories Highlights)
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For endorphin, the pain killer you’ll need:
➡️ exercising 💪
➡️ listening to music 🎶
➡️ watching a movie 🎬 (I think you know by know where and when to look for Positive Movies Recommendations! If you don’t – I post them here every Sunday)
➡️ laughter 😂
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To boost oxytocin, known as the love hormone, those activities will work:
➡️ socializing
➡️ physical touch
➡️ petting animals 🐶🐈
➡️ helping others
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And last but not least – serotonin, the mood stabilizers:
➡️ Sun exposure 🌞
➡️ mindfullness (see Chill Sessions in my Stories Highlights) 🙏
➡️ be with nature (spring is here, enjoy it!)
➡️ meditation 🧘🏼‍♀️
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As you can see, with Smiley Society I try to boost all those hormones for you! 🤗 We have self-care Thursdays 🧖‍♀️ and plenty healthy recipes 🥑 for dopamine, positive movie recommendations 🎬 on Sundays to boost endorphins, Smiley talks 💬 and e.g. Fun challenge we did in May for oxytocin (there will be definitely a challenge about helping others soon) and I post videos for mindfullness 🙏 and meditation 🧘🏼‍♀️ from time to time too for serotonin!
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Let me know what else can I do and how can I help to make you happy! 🤗

Smiley Future

Smiley Future – Step 65

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”

Smiley Future

Smiley Future – Step 62

How to maintain change? 🤔
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First hint is so obvious that it is actually common to miss out on by thinking „it will all work out itself” 🤷🏼‍♀️. And here it is: think how do you plan to maintain the change.
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Write your answer down and create a initial plan, of course using SMART method (see step 6) 🧐
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Task for today: focus on first 2 criteria of SMART method and try making your plan specific and measurable 📏📐
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For example, if you lost weight, improved your stamina 💪 and started having new nutritional habits, now in order to maintain it you probably don’t need to keep working out as often as you have but you can’t just sit down and get back to lazy life on sofa! 😉
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So you might (and should) plan to work out e.g. 3 times a week instead of 5-6. Choose form of your workouts (fitness, gym, jogging?) and plan it out in your calendar 📅
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If you e.g. learned a new language you also need to keep working on it, practicing etc .
Same with every finished project! 😉
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Now let’s have that coffee, a small bite of a macaroon and get to work! 😀
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Next week: Create new plan
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Source: @chodakowskaewa‘s book “90 days – design your tomorrrow”

Be positive! · Self-Love

Why is self-care so important?

Why is self-care so important? 🤔
First of all when you take care of yourself, when you are rested and calm you look at world differently!
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I got to a point couple months ago when I was so tired and so burnt out that nothing was bringing me joy, I was tired, stressed and annoyed all the time 🙄 When one small thing went wrong I’d instantly explode like a bomb.
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And then I finally learned to rest, to take care of myself, to have some me-time and I felt so much better! Not only I felt rested, calmer and was doing everyday duties or working on my projects with a smile on my face 😊 but also I wasn’t so tense and e.g. I wouldn’t explode when something unexpected happened or when something went wrong 😊 I was happy and excited to work again! I was nice to people around me again 🤗
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Second of all, you can’t feed others from an empty bowl! So you can’t take care of others unless you take care of yourself first! 😉 You NEED to be joyful, calm and rested to be able to help others and to be happy about it 😊

Smiley Future

Smiley Future – Step 61

We’ve got only last couple of steps ahead! 😀 That’s why now we’re gonna learn how to maintain what we’ve built/changed 🤔.
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Let’s start with some theory 🧐. Psychologists examining motivation have been trying to establish how to proceed life changes. They’ve been wondering what phases we can divide change into, what is important and needed in each phase 🤔. In 1982 James Prochaska and Carlo DiClemente described what is called the transtheoretical model of change also known as wheel of change in which they extracted such phases:
➡️ 1. Phase of initial contemplation – when we don’t realize that we need a change 😅
➡️ 2. Phase of contemplation – when we realize there’s a problem and need of change and start considering all pros and cons 🤔
➡️ 3. Phase of preparing for change (our first 13 steps) 🤗
➡️ 4. Phase of action – we’re now completing this phase! 💪
➡️ 5. Phase of maintaining – we’re entering this phase just now and we’ve got new challenge ahead: how to maintain change? 🤔 What to do so as not to come back to old habits? 🤷🏼‍♀️
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We’re gonna focus on that subject for next couple (and last) of steps 😊. Before we move on to propper hints, here’s task for today: analyze what you’ve accomplished with out previous steps, what you’ve managed to change 🤔. How does this change impact you today? Is it better than on step 1? 😉
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Next week: How to maintain change?
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Source: @chodakowskaewa‘s book “90 days – design your tomorrrow”

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 56

I hope that last week’s step nr 55 about gratitude got you interested and ready to practice it! 🤗 You’re  ready? Let’s get to today’s task straight away! 🤩
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For the next couple of days (until our next step in a week) every night when you’re laying in bed already think of 3 things that you are grateful for in that exact moment 🙏. Notice how you feel before that excercise and how you feel afterwards. Does something change? 🤔 Does it get easier with time to find reasons to be grateful? 😊
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So as not to forget about this excercise stick a note next to your bed with a reminder 📌.
How do you like that excercise? Maybe you’ll practice it every night from now on? 🤗
Write down your reflections 📝
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Today I am grateful for my friends, for the support I get from my husband and for our financial situation 😊🙏
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Next week: Gratitude towards other people
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 55

Admit it, how many times during a weekend you think of Monday and you feel scared and angry already? 🤬 Got you! 😉 In the next few steps we’ll practice empowering your attitude that can improve quality of your life and increase your happiness 🤩.
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And that attitude is gratitude so feeling satisfied and appreciating what you’ve got (or not), what surrounds you and what you experience 🤗.
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Human tendency to notice negatives 👀 and danger 💥 can be explained by evolution – this perceptivity saved our ancestors plenty times yet complaining is something more 🙄.
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Constant complaining is a habit. Good news is that – as every habit – you can work on it and habit of complaining can be replaced with gratitude 😉.
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You’re probably wondering what it has to do with strong will and perseverance? 🤔
Practicing gratitude:
🔅Lowers stress (and that empowers willpower, remember?) 📉
🔅 Lowers tension, levels excessive expectations and frustration (that can lead to total giving up on your goal at first obstacle) 🙏
🔅 Helps noticing small successes and strong points that empowers motivation and perseverance 🎯
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As Robert Emmons and Robin Stern say „Clinical trials show that practicing gratitude can have dramatic and lasting positive effects on a person’s life. It can reduce blood pressure, improve immunity, promote happiness and life satisfaction, generate behaviors such as helping others, generosity and cooperation. Additionally, gratitude reduces the risk of depression, anxiety and addiction” 🤩
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Have I convinced you? Let’s start our today’s task 😉:
➡️ How often do you feel gratitude?
➡️ What are you grateful for?
➡️ Is feeling grateful dificult or easy for you?
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Next week: Practicing gratitude – excercise 🙏
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

positive

Keep smiling!

Groundbreaking research from the University of South Australia confirms that the act of smiling can trick your mind into happiness, simply by  how you move your facial muscles 😀.
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The new study evaluated the impact of a convert smile on two situations: perceptions of face and body expressions 🤔. ➡️In both situations a smile was induced by participants holding a pen between their teeth 😬, forcing their facial muscles to replicate the movement of a smile while a comparison group didn’t hold  a pen.
➡️Both groups were shown a range of facial expressions (from frowns to smiles) and a series of body movements (from „sad walking” videos to „happy walking” videos).
➡️Under the „pen-in-the-teeth” conditio, the forced „smiling” facial position caused the participants to interpret the facial muscles and body movements of others as more positive, compared to the „no-pen” group 😉.
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When participants forced a smile, it stimulated the amygdala – the emotional brain center 🧠, which is turn released neurotransmitters to encourage an emotionally positive state 🤗
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According to the Chief investigator, Dr Fernando Marmolejo-Ramos „When your muscles say you’re happy, you’re more likely to see the world around you in a positive way” 🤩.
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He concludes that if the brain can be tricked into perceiving stimulation as happy, this mechanism could be used to boost mental health conditions such as reducing anxiety or depression 😊
 
 
Remember – keep smiling! 😊😁😀😆😄😃😉🙂

Smiley Future

Smiley Future – Step 54

Time for last excercise in our mindfullness series 🧘🏼‍♀️ – careful submergence. The purpose of this exercise is to cultivate the satisfaction of being here and now 🙏 and to avoid constant feeling of struggle (or boredom) that overwhelms us everyday 😉.
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Instead of waiting for the end of boring routine tasks 🙄 in order to do something differnt, try experiencing that routine in a totally new way 🤩.
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For example, when you’re cleaning the house 💨 bring your attention to every little detail of different activities: feel the smooth moves while vacuuming 💫, feel your muscles work while washing the dishes 💥, notice what the objects you touch look like 👀, what do they feel like etc.
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This whole excercise is about fresh new creative look on activities well-known to you and experiencing them in a totally new way instead of treating them as a burdensome obstacle standing on your way to the next tasks 🤗.
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If you want you can choose another routine activity instead of cleaning of course 😉. But who knows, maybe even cleaning will turn out to be a fun experience? Try it out! 🤗
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Write down your reflections and conclusions after this excercise 📝
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Next week: Do you feel gratitude?
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”