⚠️7 things you should drop in 2021:
➡️ Living in the past 🙄– cut off 2020 for good and forget about it! 😅
➡️ Need to please everyone around you 😓 – not everyone deserves your time and effort, focus more on yourself! 🤗
➡️ Fear of change 😱 – change is good! Everybody is scared of something new, something unknown but it is so worth to take the risk usually and change e.g. your job, school or even a partner! 😜 If you feel that it’s a good change but you’re scared of it, go for it! 💪 It might be scary at first but in some time you’ll be glad you did it! 😚
➡️ Overthinking and excessive analyzing everything 🤯 – just stop! ❌ Don’t worry about problems that aren’t here, don’t analyze a situation that hasn’t happened yet! Stop imagining future problems and just focus on here & now 🙏
➡️ Cancelling time and/or plans for yourself in favour of people who won’t appreciate it 🙄 – if you have plans to stay at home in the evening in pjs and spend some quality time with yourself that’s ok 🤗! Don’t feel about it and don’t change those plans because of somebody else ❌
➡️Belief that you don’t have a purpose 😞 – yes you do! Bigger than you may think! 😚
➡️ Pretending to be someone you’re not 🤡 – just be yourself! Being yourself is trendy 😉
After tough 2020 (but don’t think about it now, it’s done, gone, we’re not living in the past 😅) we all need a propper self-love time! 🙏❤ Let’s make a whole month of it or even a year! 🤗
I’m doing a 28-day self-care challenge in February on my Instagram! 🤗 I’ll be giving tasks for you everyday in the morning to do something for yourself 🤗, I’ll be sharing even more recipes for homemade cosmetics 🧖♀️, uploading videos for relaxing/meditation sessions 🧘🏼♀️ and basically giving lots of love and encouraging you to take care of yourself! 😘
See my instastories for more info!
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.
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 🤗
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 😉
Have you ever tried working out when feeling mad? What are your ways to overcome anger? 😊
Next week: What is mindfullness
Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”
Do you know that avocado is superfood💪 🥑? It is one of the most nutrient-dense foods available 🤗. Avocado is among the richest in fiber, folate, potassium, vitamin E, good fats such as Omega-9 and magnesium among all fruits 🤩
But it’s not only very healthy for your diet but it’s also great for your skin! 🧖♀️
Avocado moisturizes, smoothes and protects skin from losing water 💧. It can delay the aging process and it stimulates collagen synthesis so it works like an anti-aging cream! 🤩
Now that you know its superpowers it’s time to use it in a natural face mask! 😉
You can make a facemask that is great for discoloration of your skin out of avocado 🥑 and couple drops of lemon juice 🍋. You just need to mix those 2 ingredients, put fresh mixture on your face and you’ll see 1st effects after 15 minutes when you wash it off! 🤗
Try another facemask that will moisturize your skin – mix avocado 🥑 with 1 tbsp of honey 🍯. Mix it well. Put the mixture on your skin, neck and hair! Wash off after 15 min ☺
Have you ever tried such a facemask with a fresh avocado? 🥑
P.s. Snow fight! ❄
Did I get you? 😉
Do you regularly workout? 🤔 Working out is good not only to your body but to your mind too! 🧠
Tired of feeling down? 😴
Stressed about work? 🤯
„Simply moving your body, has immediate, long-lasting and protective benefits for your brain”
– Wendy Suzuki, profesor of Natural Science and Psychology 😎
Excercise will have both a positive chemical effect on your brain 🧠 reducing stress and improving mood as well as resulting in lasting positive benefits for the brain and body!
It is scientifically proven that working out improves your mood and decreases feelings of depression, anxiety and stress 🤗.
After a good workout session your body starts producing lots of endorphines – happy hormones 🤩
You feel proud and satisfied that you’ve worked out and managed to make your muscles work = your mood is better 😊
Your heart is beating fast so brings lots of blood and oxygen to your body and to your brain = your mind and memory works better 🤓
Working out regularly makes your body chage, you lose weight, your body gets firm and looks better, your have more endorphines in your body, your mind works better = you’re happier 🤗
This is so simple!
Excercise does really improve happiness! 😉
You should workout 20-40 min 3-4 times a week. I know you don’t feel like it, I know it’s hard to start 😉. Believe me it is so hard for me to get up from a couch or desk and workout, I almost never feel like it and need to force myself to do it but I ALWAYS feel soooo good afterwards ☺
So, have you worked out today? 😉
You need to listen to your body and rest when needed 🙏
I have been working too much + had too much stress in November and December and I still ‘feel it’ in my body 😫. Even though i’m not working that much now in January, I have finally lazy weekends and sleep well 🛌, I still feel tired and don’t have that energy to jump into spiral of work 🤷🏼♀️ and have been taking it slowly so far in the 1st half of January and that’s ok 😉. I’m still moving forward, just taking small steps.
Don’t push yourself if you don’t feel like it ⚠️. Don’t say “I’ll do it no matter what!” if you don’t want to do it ⚠️. It may seem contradictory to me pushing you to follow your dreams and to work on yourself but it’s not, you just have to find that balance ⚖.
If you’ll be pushing yourself and not feel like it not only your body will give up and you will feel tired all the time but you’ll drop that dream/project quickly as forcing yourself to work on it won’t make you happy 🤷🏼♀️.
Create a healthy, individual routine for yourself 😊. Try what works for you and what doesn’t. I work 8h at my full-time ‘normal’ job, then work 4-5h on my projects/dream and always need those 3-4h of rest in the evening when I watch Netflix with my husband 🤩, workout and/or play PS4 🕹. And as for weekends I work on my projects for couple hours on Saturdays (but not each Saturday) and always leave Sunday fully off to do nothing and let my body and mind rest 🤗.
What works best for you?
Today’s the last step of our intense (and uneasy!) work on sabotaging thoughts 💪
➡️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! 😉
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! 🤗
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 🧘🏼♀️
➡️ And now task nr 2: Create a system of awarding yourself (daily, weekly, monthly) for your hard work on sabotaging thoughts 🏆. You deserve it! 🤗
Write down some nice, supporting words to yourself appreciating your work 📝
Next week: How emotions influence your willpower 🤔
Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”
🔸️1 cup Cane or Brown Sugar
🔸️½ cup Ground Coffee
🔸️1 cup Coconut Oil room temperature 🥥
➡️ Combine cane sugar and coconut oil in small mixing bowl.
➡️ Add ground coffee to mixture. ➡️ Stir well. Add more ground coffee if desired.
➡️ Garnish with a sprinkle of ground coffee.
There couldn’t be a better day for self-love day than Christmas Eve! 😁 Now you have no excuses but to slow down, to focus on here & now, to be PRESENT 😉🎁
Which time are you most present in normally? 🤔 Deep into the past, fully soaked into memories, remembering good old days 💭; in the present focusing on present moment and present emotions or in the future 🔜, constantly planning what to do next 📅, creating ‘to do’ lists for upcoming day/week/month? 🤷🏼♀️
If you’re in the past or in the future, do everything you can to change that and to go… BACK TO THE PRESENT! 🔙 You won’t enjoy Christmas or, for that matter, your whole life, if you’re not present here & now! 😉 You won’t be happy and calm if you’re constantly somewhere in the past in your mind or constantly running towards future! 🤷🏼♀️
Notice what’s happening around you NOW ⬇️, what’s the taste of the meal you’re eating, what does it smell like in the room, what do you feel…be here & now! 🤗
I gotta say that lately I’ve been constantly in the future – planning upcoming posts, upcoming days, weeks…I’ve been deep in December in my mind since the end of October as I’ve been planning and preparing everything for Smiley Advent Calendar 😅 Constantly couple days ahead of myself. STOP! 🛑 This is not how it should look like and I can’t wait for Christmas to stop it all and to just be present 😍. To rest and not plan anything. To concentrate on Xmas meals and their taste, to smell the Xmas tree, to be here & now 🤩
Merry Christmas all! 😘 Enjoy this day and as they say „stop and smell the roses”. 🤗
P.s. I made my 1st ever ebook! Here’s a little preview – get the full version here – https://drive.google.com/file/d/1pn_hj9Nuuotts7DVFZfV8j8zGZFgTJYy/view?usp=drivesdk
How’s your self-care time? 👌 Do you put yourself first? 💅 Do you allow yourself to say ‘no’ to others and ‘yes’ to you and your needs? 🤗
I gotta say that I have finally learned to do that this year 😊 I started planning my days off and by planning I mean writing in my calendar “REST TIME – DO NOT PLAN/DO ANYTHING!” haha 😅.
But I’ve really started putting myself first too. I don’t feel bad rejecting some other plans if, e.g. a friend calls me on my day off to do something/party and I say “sorry, it’s me-time and I want and need to rest and spend some time by myself” 😉. If you say that to your friend and he/she doesn’t understand it then he/she is not a friend! 😉
I really cherish me-time and I try to have such a day at least once a month 😊
How about you? Do you have enough of me-time? Do you spend some time alone just chilling and having some quality time with yourself? 🤩
Scroll down to see an amazing excercise for a self-love time!
🎄Smiley Advent Calendar 🎄
I changed my Instagram Feed into 1 big Advent Calendar! 🤩
There already were 2 surprises including a tutorial for a homemade Xmas gift!
Check it out on my Instagram – https://www.instagram.com/smileysociety/
Do you feel tired all the time lately? 😴
You lack energy for anything?
It is quite normal in the autumn especially when the days are getting shorter and shorter but you can change it! ☺
Here are 5 reasons why you may feel tired all the time:
➡️ Bad lifestyle – you don’t eat healthy food 🥦 (if you lack ideas for it check out my Healthy Food stories highlights! I share 1-2 healthy recipes in stories every week 😉), you don’t sleep enough (you should sleep 7-8h every night) 😴
➡️ You don’t drink enough water 💦 – you should drink 2-2,5l of water everyday (not liquids, water!). If you somehow forget to drink (some people do) there are plenty apps for that now that will remind you every hour to drink a glass of water 😅 just have some water nearby – e.g. I always have my Brita bottle (0,7l) standing next to me when I’m working and I’m reaching for it even subconciously now
➡️ You’re not moving 🏃♂️– physical activity is VERY important both for your body and for your mind! 🧠 I know it’s not best time now for some outside activity but you can still go for a walk to a forest or even work out inside! 😉 There’s plenty fitness programs online that you can watch and workout in front of TV – I workout with @chodakowskaewa and on my stationary bike 🚴♀️
➡️ You’re stressed – I am aware that those are very stressful times but try to stay calm 🧘🏼♀️. Stop watching news if that makes you anxious 🤯, take up yoga or meditation, write down your thoughts and questions that bother you or simply call a friend and tell what’s on your mind (you can always DM me! 😘)
➡️ You won’t let yourself relax – remember about rest! No matter how much work you’ve got, always plan some rest time too! I work A LOT both at my full time job and on my private projects but I always plan the work this way so I’d have an evening off to chill with my husband and at least 1 day a week completely off to recharge 🤗
Does some of the points above apply to you? Share in the comments!
P.s. BIG NEWS – There will be Smiley Advent Calendar on my Instagram with a special surprise everyday from Dec 1st to 24th!