Smiley Future

Smiley Future – Step 30

Today we continue subject of deferring gratification. If, after last week’s task, you already know that it brings you problems I have good news for you: you can practice the ability to defer gratification (so self-control) 🤗.
This exercise is from Kelly McGonigqal’s book „The Willpower Instinct”:
It appears that 10 minutes is not a long time to wait for something we want 🕰. Neurologists however discovered that it has great impact on how your brain processes the vision of reward 🤔.
If inatant gratification is supposed to come after 10 minutes then our brain sees it as future benefit ➡️. Then the system that processes the promise of a reward calms down and strong biological impulse to instant consummation weakens ⬇️.
Our brain comparing a cookie that we have to wait 10 minutes for 🍪 with a long-term benefit like losing weight 💪 stops leaning towards promised reward that much. In the instant gratification it is the ‘instant’ part that seduces our brain and changes our preferences 🧠
In order for your brain to think straight make a decision to always wait 10 minutes before you succumb to temptation 😉. If after 10 minutes you still want it, take it. Before the time passes though try to think of long-term benefits you’ll get for resisting temptation. If it’s possible, try also creating some physical or visual distance.
If your challenge for willpower requires using „I want” strenght (so doing something you don’t feel like doing) you can also use „10 minutes rule” to help you resist the temptation of delaying necessary actions and to force yourself a bit to do them 😉.
Try making it „do it for 10 minutes, then you can stop”. Let yourself stop working after 10 minutes – it might turn out that as you already had started you will want to continue 😉
Try making that excercise and write down your results. „10 miutes rule” might work great when you  don’t feel like working out! 💪😁

Next week: How to fight temptation!
Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Self-evolving · Smiley Future

Smiley Future – Step 16

I’ve got good news for you – willpower can be trained! 💪 It is often treated like something you either have or don’t but psychology researches show that you can train your strong will just like your muscles. And nobody was born with a 6-pack, right? 😉
It is great news because those who aren’t scrupulous naturally can train it 💪. You’ve actually already started it with implementation intention (step 10) and by process visualisation (step 11) 😉
Since willpower works like a muscle it has limited source of energy and strength. There are things that empower it 👍 but there are also things that weaken it 👎.
Your goal is to get to know and, if possible, remove your obstacles to having strong will 😎. Those most basic ones are stress, tiredness and lack of sleep. It seems so simple, right? 🤷🏼‍♀️ Yet you do not always see the connection between those factors and your willpower.
Task for today: Observe and write down (or analyze past experiences if you’re calm and rested today) how stress and tiredness have impact on your willpower:
* What situations are those?
* What happens then?
* How do you react?
* Is it harder for you to stick to your goal?
* Do you have any ways to help yourself and not to be tempted (turn your „I don’t want to” power on) or to do something that you don’t feel like doing (turn your „I want to” power)? Next week: Stress vs willpower (next week Smiley Future will be on Wednesday!)

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

Motivation · Self-evolving


Congrats! ⭐⭐⭐
You are an amazing human being! ❤
You are beautiful. 😍
You are strong. 💪
You are capable of anything. 💯
Believe in yourself. 🙏
You are great! 😘
Now read it again