Motivational Mondays

MOTIVATIONAL MONDAY – STEP 7: Visualisations

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 😉. This way you practice in your mind the difficult path that awaits you and it helps you get ready for its all steps.
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What works best on you? A positive ending and what happens when you reach the goal 👍 or negative outcome and what happens if you don’t reach it 👎?
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➡️ If positive visualisation is for you (like me 🙃) imagine yourself working hard, reaching next steps towards your goal 📈. Imagine yourself with a strong will and e.g. staying home to work on your business, or whatever your goal is, instead of going to a party 😉. Imagine yourself making smart decisions like getting up 30min earlier in order to workout before work or to meditate 🧘‍♀️ to begin a new day with a calm mind. Imagine how you feel having picked those wise decisions 🤔
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Now imagine yourself at the end of the line, you’ve reached your goal! 🏅 Imagine your friends & family congratulating you on a fullfiled dream, imagine yourself giving some interview to a newspaper on how you managed to get where you are! 😎
So powerful! I usually am so pumped up after such visualisations!
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➡️ If you feel more motivated seeing negative outcome and what happens when you don’t succeed imagine yourself e.g. fatter, not earning as much as you’d want and not being able to e.g. give your kids everything you’d want to.
Imagine that your family and friends tell you that your laziness problem becomes more and more serious. You walk into a party and people look at you and gossip. Now imagine how you can avoid those situations. You work hard. You put your goals first. See with your imagination getting an award.
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➡️ Now think of your visualisations.
Decide whether you are more sensitive to punishments 👎 or to rewards 👍.
Imagine the proces taking you to your goal– make sure to imagine specific situations.
Write your visualisation down 🖊
Keep reading it when you need it

Smiley Future

Smiley Future – Step 48

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.
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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 🤗
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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 😉
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Have you ever tried working out when feeling mad? What are your ways to overcome anger? 😊
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Next week: What is mindfullness
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 44

Have you managed to notice your sabotaging thoughts? 🧐 If yes – great! I hope you’ve written them down because today we’re gonna look for a way to fight them! 👊🏻
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Task for today: for each sabotaging thought create a supporting thouht or helpful recreation 🤗. Now you’ll be able to not only notice a sabotaging thought but to stop and choose how you wanna react❗. Will you accept what the sabotaging thought is telling you or will you, thanks to previously prepared supporting thought or helpful recreation, choose another solution? 🤩
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Working on sabotaging thoughts makes you aware of your choices and you no longer will work or react automatically. 🤗
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Take a pen, piece of paper and write down your sabotaging thoughts and some helpful answer to them! 📝
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Next week: Defeat your sabotaging thoughts
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Health

5 Possible reasons why you’re feeling tired

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! ☺
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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!

Advent calendar announcement

Smiley Future

Smiley Future – Step 38

Apart from a little „reminder” of your dream, that we talked about last week, in a moment of crisis a Benefit Card will help you a lot! 😊
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What is it? Benefit Card is just a list of all your reasons why you want to reach your goal 🤩.
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If you’re wondering why bother writing them down ✒ and you think „I remember them all easily 🙄” I’ll surprise you: in moments of lost motivation it is easy to forget why you want to reach your goal that much 😉. When there is a temptation in eyesight (and within reach of a hand 😅), you’re feeling stressed, tired and/or you’re in a bad mood, believe me, those reasons suddenly fly away and it is so hard to remember those 😅.
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In those kind of situations Benefit Card might come very useful! 👍 Carry it with you everday and read it in any moment of weakness to remind yourself why you want to pursue following your dream 😉.
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It is best to read Benefit Card everyday, even when you don’t feel the drop of motivation 😎
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And here’s task for today: Create your Benefit Card and find a way to have it always with you (maybe it could be a note in your phone 📲, a piece of paper in your wallet etc 📄). Write down ALL the reasons that come to your mind, those small ones and big ones, important ones and less important ones 😁
Good luck!
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Next week: Use your support
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 37

Today we continue the subject of lost motivation 😶. I have a task for you today composed of 2 parts 😁
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Part 1 – Check if you’re not trapped in one of the mind traps 🤯: „everything or nothing” thinking, excessive pessimism or exaggeration (Remember? We talked about it in step 15).
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If you are, create a list of counter-arguments that will help you look at reality without falling into those mind traps 😊
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Part 2 – Come back to the source of your „I want” power 💪, to your motivation. Find a moment to yourself, sit down and answer those questions:
➡️What encouraged you to set this goal?
➡️ What will happen when you reach it?
➡️ What will you gain? What do you want most?
➡️ What will happen when you don’t reach it? What will you lose?
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If you want, find something that reminds you of important reasons why you started 😊. It can be notes, picture of someone who succeeded and inspired you 🤩, some symbol of your motivation. If you don’t have it, create a reminder on your phone that will help you remember those reasons 📱. It can be a picture/note on a screensaver, a symbolic bracelet, a song…The choice is yours! 🤗
 
Next week: Create a benefit card
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 36

Today we continue the subject of lost motivation 🔽. If the reason of your motivation dropping is a change of circumstances, some difficult situation, be flexible with it! 😉
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Life often surprises us and it is possible that the reality is different than when you’ve set your goal and formed a plan of action 🤷🏼‍♀️.
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That’s why when reality brings you new challenges grab a pen and update your plan! ✒
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Turn your favourite music on 🎶, make yourself a nice cup of tea ☕ and do today’s task: prepare a new plan (remember our SMART method? 🤔 Go back to step 6), new implementation intentions (step 10) and process visualisation (step 11).
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Instead of dropping  everything and quiting be flexible and adjust your plan to new reality 😉
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Your new plan:
S – Specific – what exactly do you want to accomplish? 🤩
M – Measurable – how will you know you’ve achieved your goal? 🤔
A – Achievable/Atractive – why is this goal important to you? 🧐
R – Realistic – are you able to reach it? 😅
T – Time Bound – by when will you reach it? 🕰
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Write down your implementation intentions.
And remember, something done is better than something perfect (but in your head) 😉!
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Next week: Lost motivation – an excercise
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Be positive!

I’ll be happy when…

„I’ll be happy when…”
Is that thought stuck with you? 😏 Do you keep thinking that you’ll be happy when something happens? 😬 Or when you’ll accomplish something? 🤔
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I used to think that way. I kept saying to myself „I’ll be happy when I lose weight” 💪, „I’ll be happy when I publish my book” 📕, „I’ll be happy when I get married 👰”.
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And you know what? It doesn’t work that way 🤷🏼‍♀️
Happiness isn’t some kind of a prize 🏆 that comes when you do what you have to do 🙄. You can lose weight, get married and reach all your dreams and still won’t be happy 😞. It’s about your mindset ⚠️
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If you keep thinking „I’ll be happy when…” this happiness will always be somewhere in the future ➡️, it will be always ahead of you and you’ll never catch up 😧.
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You need to find a way to be happy NOW ⚠️. Even when you haven’t achieved your goal, even if you’re e.g. losing weight and got still some kgs to lose 😅, be happy on your way to success 🔜.
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What if you’ll never get what you want (sorry to break it to you but it might happen)? 🤔 What if you keep saying to yourself „I’ll be happy when…” and the ‘when’ never comes and you’ll just lose weeks, months or years waiting for that happiness 😱?
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It’s not something that will come to you. It’s not like you’ll wake up one day after reaching your goal and think „wow, I’m happy now” 😉. You need to change your mindset ⚠️
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Start thinking and focusing on HERE & NOW ⬇️. Start seeing, like actually seeing 👀, what you have, what you’ve done ☺.
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Start being happy about the little things 😉. Instead of thinking „I’ll be happy when I reach my goal” be happy that you’ve started working on that goal 🤗, be happy with every step you take to reach it, be happy about every little obstacle you’ve defeated 💪.
Be happy NOW ⚠️
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Tell me, are you happy? 🤗

Smiley Future

Smiley Future – Step 35

Next few steps we’re gonna work on what to do when your motivation drops 🤷🏼‍♀️
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There can be plenty various reasons of losing motivation: difficult time, stressful time, lack of support,  health problems, being tired…😔
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To find motivation again think what could be the reason of its weakening 🤔
Try answering those questions:
➡️ What might be the reason of losing your motivation? 🧐
➡️ What usually helped you in similar situations in the past? 🤔
➡️ In what kind of situations you tend to think „I don’t feel like it” and you feel you’re losing motivation? 😞
➡️ Does losing motivation appear in certain time of a day, e.g. in the evening or is it present all the time? 🤔
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If it’s only in some parts of the day maybe you’re experiencing weakened strongwill which is natural 🙂. However if you’re lacking motivation all the time the reason of it might be deeper and more serious ⚠️.
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Don’t worry, we’ll try to find it in next few steps 🤗. And remember: the fact that you see your lack of motivation and that you want to better understand it is a great success already and not a reason to be sad or angry with yourself! 👍 Be good to yourself 🙏

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

Smiley Future

Smiley Future – Step 34

Let’s continue our talk about procrastination so constant postponing for later 🤷🏼‍♀️
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Last week I’ve mentioned that fear of failure might be one of the reasons of procrastination. Today couple words on another possible reason of constant postponing things for later.
You might be surprised but it is…fear of success! 😳
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Yes, sometimes subconsiously you’re afraid of success 😞. Why? You can be scared of the reaction of people around you (e.g. because of jealousy 🙄) or you can be afraid of even bigger pressure that you will not fulfill 🤯 (I’m sure you’ve heard of writers who after a big success of their first book had an enormous difficulty to write another)
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How to remedy it? The awarness and naming the fear of success itself might be very helpful 👍.
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Try answering those questions:
➡️ What are you afraid of in possible success?
➡️ Imagine that you’ve reached your goal. What will happen then?
➡️ Can you, apart from obvious benefits, suffer losses too? If yes, what would that be?
➡️ Is your fear justified?
➡️ Who could you talk to about your fears?
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If you can, ask somebody close to you for support, talk to somebody 💬 who is more objective and can look at your fears and doubts from another perspective 😉
I’m all ears if you want to talk! 😊
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Next week: Use some motivation techniques that you know
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”