Self-evolving · Smiley Future

Smiley Future – Step 5

Let’s get back to our circle of life.
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Today time to think about hobbies and to sum up whole circle. After that it will be easier for you to set a challenge and design your tomorrow 💪
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Last section that we need to analize is widely understood personal development. It is our passions, hobbies and interests, basically everything you like doing and that makes you feel creative 🤩
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As usual – mark on your circle of life how happy you are about your personal development/hobbies in a scale from 1 to 10.
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Here are the questions that will help you mark that subject:
* Do you think this part needs change? If yes, what would have to change? Maybe there is something that you want for a long time, something you miss yet you kept putting it off?
* What will you gain by those changes?
* What will happen if you don’t change anything about your personal development?
* In what way does personal development have an impact on other aspects of your life now?
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Bonus: in the cirlce of life I made for you you’ll find an empty spot for a section that is important to you and that we haven’t talked about here. I, personally, put „Confidence” there. :::
Do you have your whole circle of life ready? Remember, the circle is for your eyes only, you don’t have to show it to anybody.
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Now that you have whole circle ready it is time to analyze it as a whole. This circle will help you find segment that needs change most and – what comes after – your goal. Changing one, crucial segment might bring changes into others ones.
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Look at your circle and answer those questions:
* What is  the most important in life to you? How do those values take place next to the circle? Do they combine?
* Which segment has most impact on other segments?
* Which segment do you want to work on 1st?
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Next week : Setting your goal

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


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Smiley Future

Smiley Future – Step 4

🧠SMILEY FUTURE🧠
— Step 4 —
Let’s get back to our circle of life. You will find it in ‘Downloads’ section in m BIO.
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Today time to think about money 💰 Something that we usually find hard to talk about 😳. Why? Because we don’t have financial education at school, because of the beliefs about money and earning that we bring from home and because of emotions that come with our beliefs, experience or current situation.
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It is difficult for us to talk about money because we don’t want to come of as a poor one, braggart, dodger or materialist.
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Survey says that 50% of people is ashamed to talk about money, 30% feel unsheated talking about them and 20% feel fear 😳. What are the consequences? We don’t ask for a rise at work, we rarely negotiate the price of some product or service.
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Finances are an important part of our life and even if money itself won’t make you happy they, without a doubt, contribute to the comfort of life and feeling safe.
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As usual – mark on your circle of life how happy you are about your finances in a scale from 1 to 10.
Here are the questions that will help you mark that subject:
* Do you think this part needs change? If yes, what would have to change? Take couple aspects into consideration: earning, spending and saving.
* What will you gain by those changes?
* What will happen if you don’t change anything about your finances?
* In what way do finances have an impact on other aspects of your life now?
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Next week: Sum up of the circle of life (in the meantime fill up all the missing parts with your hobbies and/or other parts you added for yourself.

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

Health · Smiley Future

Smiley Future – Step 3

🧠SMILEY FUTURE🧠
— Step 3 —
Let’s get back to our circle of life. Remember it, right? You will find it in ‘Smiley future’ section.
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Today time to think about your health 🥦
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As usual – mark on your circle of life how happy you are about your health in a scale from 1 to 10.
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Here are the questions that will help you mark that subject:
* Do you think this part needs change? If yes, what would have to change?
* In what way are you active physically 💪? Is it well suited in its kind and intensivity?
* Lack of sleep is plague of those times 😴 Lots of people think that they can work more or have some fun at the expense of their sleep time, while research shows that lack of sleep has bad impact on your health and especially on your cognitive abilities (so memory, attention and ability to learn). Do you sleep long enough? 🛌 What’s the quality of your sleep? Do you fall asleep and wake up at similar times or is your sleeping rhythm dysregulated?
* It is easy to forget about health prevention when nothing is wrong with you but it is prevention itself and early diagnosis that help catch alarming symptoms before they get annoying or severe. Do you examine yourself regularly? Do you know that types of examinations and how often you should do? 💉💊
* What will you gain by those changes?
* What will happen if you don’t change anything about your health?
* In what way does health have an impact on other aspects of your life now?

Next week: Finances 💰

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

Smiley Future

Smiley Future – Step 2

🧠SMILEY FUTURE🧠
— Step 2 —
Let’s get back to our circle of life (you’ll find it in Downloads section in BIO).
Today time to think about your career 👩‍🎨👨🏻‍🎓👨🏿‍⚖ It can be your work, studies or school. If you’re not working at the moment because you’re on maternity leave or on holidays do not miss out on this part.
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As usual – mark on your circle of life how happy you are about your career in a scale from 1 to 10.
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Here are the questions that will help you mark that subject:
* Do you think this part needs change? If yes, what would have to change?
* What will you gain by those changes?
* What will happen if you don’t change it?
* In what way does career have an impact on other aspects of your life now?

Next week: Health 🥦

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

Smiley Future

New segment – SMILEY FUTURE

I’ll be starting a new section for you, lets call it „SMILEY FUTURE” 😎
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For this part i’ll be using @chodakowskaewa new book „90 days – design your tomorrow” but also other psychological books 📚. It will come as excercises for you and I’ll  be posting it once a week, on Tuesdays 😉.
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In order to follow your dreams and to become successful you need to plan your strategy of changes and in order to to that you need to summarize what you have, what you are proud of and what you don’t like in your life first 📝.
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There is this famous excercise among psychologists and/or coaches called „The circle of life”. It is a circle divided into seperate segments of life like „Relations”, „Finances”, „Career” etc. You mark how sattisfied you are with each segment on a scale from 1 to 10. 🤗
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You can see examples of a circle of life and a filled one attached here. We’re gonna work on a smaller circle divided into 6 parts (last photo) but if you feel the need to divide it into more parts then you can do it too. 😉
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We’ll divide each segment into seperate day and we’ll start with ‘Relations’ today. (Come back next Tuesday for another segment – ‘Career’)!
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Before you mark the answer on your circle answer those questions:
* How satisfied are you with relations in your life in a scale from 1 to 10?
*Does this segment need changing? What would you like to change?
*What will you gain by changing it?
*What will happen if you don’t change it?
*In what way do the relations have impact on the rest of the segments of your life? 💥
This is just for you, answer those question honestly.
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Next week: Career and once we have all the segments done you’ll know exactly what you need to work on.

wheel-of-lifewheel-of-life-assessmentSmiley circle

Health · Psychology facts

Top 10 psychological facts

Continuing summaries for 1 year of Smiley Sociey here’s top 10 psychological facts facts I find most interesting)! 🤗:
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10. The cells in your body react to everything your mind says. So negativity brings down your immune system and you feel sick.
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9. If you can’t stop your stream of thoughts at night, get up and write them down. This will set your mind at ease so you can sleep.
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8. Writing down negative thoughts and tossing them in a trash can is a psychological trick that can improve your mood.
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7. The smell of an orange or eating one can reduce stress by over 70%.
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6. People who spend money on experiences report being happier than those who spend money on objects.
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5. Laughter relieves stress, anxiety, depression and reduces risk of cancer which is why a sense of humor is attractive and healthy!
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4. Volunteers are significantly more satisfied with their lives than non-volunteers.
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3. Travel boosts brain health and also decreases a person’s risk of heart attack and depression.
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2. Being with happy people makes you happier.
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1. Research has found that good relationships are more important to a long life than exercise.

Psychology facts

Differ thoughts from emotions

Learn to recognize emotions. This way you’ll know how to fix them. Can you distinguish anger from fear? People are not always able to tell what they feel. Some of us constantly feel tired not seeing that it’s depression. Some of us are always irritated thinking that they’re losing control of their life when in fact it’s fear. Apart from depression and fear it can be difficult to distinguish anger, shame or feeling guilty. Have you ever heard of a situation when somebody was feeling sad, tired and did not know what to do when in fact he or she was feeling guilty? It is often shown in movies or books that somebody is feeling guilty after somebody’s death and people tend to mistake it with sadness.

Once you recognize and name emotions it is easier to work on them. You can learn that with „Mind Over Mood. Change How You Feel by Changing the Way You Think” by Christine A. Padesky and Dennis Greenberger. I highly recommend that book! You can read there that if you have a problem naming your emotions you need to go deep into your body and think what’s hapenning. If you feel tense, your arms’ muscles and/or your neck is tight it can be fear or irritation; general heaviness can mean bad mood or disappointment.

Our body’s reactions often tell us what we feel. People often mistake their fear with anger as symptons and body reactions (screaming, sweating etc.) are similar. If you learn to recognize your emotions it will be easier for you to control it. When you divide what’s making you angry and what makes you scared, you can focus better on a specific problem and work on it (i’ll tell you how to work with fear or anger in some time). Focus what thoughts come to your mind when you’re feeling angry or scared. Usually when people are scared they tend to think that they’re losing control, that they don’t know what’s gonna happen next. With anger it’s usually „it’s not fair, i deserve more than that!” etc.

You need to learn not only to differ one emotion from another but also to differ emotions from thoughts. Lets say somebody asks you how do you feel and you say „i wanna go home”. It’s a thought, not an emotion. What is the emotion? Perhaps you’re sad? Why?

People think „They don’t need me” when in fact it can be out of fear, not sadness.

Have you ever had to give a presentation at school or work but you didn’t want to do it? Was it because you were ashamed? No. People usually don’t want to give out speeches because they’re scared. They tend to think what other people will think, they tend to imagine that audience will laugh etc. It’s fear, not shame, and once you know it you can work on it. Instead of imagining people laughing, try to visualize that they’re all smiling and applausing. Isn’t it easier to go on stage now?

Don’t confuse emotions with thoughts .With thoughts you can change your emotions!

Usually emotion can be named with 1 or 2 words (sad, angry, ashamed) whereas thoughts are couple words or an image (like audience laughing).

It is very important to learn to differ thoughts, emotions, behaviours and reactions. This was we can consider wchich areas of experience we can change to make us feel better. To be happy! 🙂

 

Can you name two different situations, one when you were scared and one when you were angry? What were your thoughts then?