Smiley Future

Smiley Future – Step 66

Today I highly encourage you to create new reward system, now regarding maintaining the change 🏆
Start rewarding with complimenting yourself on even smallest successes 🤗. I know it may not be easy and you are probably not used to catching on your sucesses but more on your mistakes or failures 🤔. It is worth though to try it out and redirect your attention to progress and accomplishments 🤩.
If you are having problem with that write down all the compliments you like to hear and use them on every occassion of even smallest acomplishments 😎. Every day. If nothing comes to your mind try those examples: „You’re doing great!”, „Good job!”, „Keep going!” 👏
Another step of conscious rewarding yourself is to create reward system, for example once a week or once a month 😊. Let it  be something that will make you very happy (but won’t be a conflict to your main goal) 😀
Next week: Suming up: conclusions on successes and mistakes
Source: @chodakowskaewa‘s book “90 days – design your tomorrrow”


SELF-LOVE: 12 Self-Care Tips for Busy People

1. Establish a morning self-care routine ☺
“I’ve started a regimen of meditation every morning. By making time for myself each morning, I get ahead of the stress and am ready to get to work”
—Stanley Meytin
2. Reward yourself 🎖
“Afford yourself a personal reward from time to time, especially after you’ve done a great job on a tough project”
—Andrew Schrage
3. Speak with a therapist 💬
“I’ve learned to forgive myself for days where I don’t have the drive to do anything. Productivity comes and goes, and it’s all right.”
—Diego Orjuela
4. Schedule days off 🤗
“Adding a day off to my calendar—where I don’t let myself schedule any work—has made a major difference for me”
—Thursday Bram
5. Automate what you can 💻
“Look for ways you can automate more tasks to make more time for the things that matter”
—Syed Balkhi 
6. Get plenty of sleep 😴
“I like to sleep at least 8h every night. I don’t set an alarm unless I absolutely have to.”
—Jennifer A Barnes
7. Reflect on 3 best things that happened today 🤗
“In the evenings I write down 3 best things that happened that day. This puts me in a state of appreciation and gratitude”
—Krish Chopra 
8. Use positive language and self-talk 💬
“One of the most important lessons I have learned is how to speak to myself and others in the positive. Avoid any negative language”
—Brian Greenberg
9. Make time for family and friends 👨‍👩‍👧‍👧
“Go out to dinner and a movie or invite some guests over for game night. You’ll get that unconditional support that you need for a good boost in your mood”
—Blair Williams 
10. Do something creative 🎨
“When you’re starting to feel burned out at work, take the time to do something creative.”
—Chris Christoff
11. Crush simple tasks first 😉
“One of the biggest problems is simply getting started. Make sure to complete a few simple tasks at the beginning of each day to jumpstart productivity”
—Ryan Bradley
12. Pace yourself and set realistic goals 👍
“Remember, you can’t do everything at once. Set realistic goals. Otherwise, you will end up burning out”
—Peter Boyd

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 📺.
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… 😞
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 💪.
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 😎.
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 🤚.
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
Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”