Smiley Future

Smiley Future – Step 63

Today another hint helpful in maintaining change 🤩. Think whether maintaining change is attractive to you, in other words what’s your motivation 🤔
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Answer this question:
➡️Why do you want to maintain the change? 🤔 Write down all the reasons that come to your mind 📝 and keep it so you could go back to it in moments of weakness or doubts in maintaining your change 😉.
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Task for today: I encourage you to create new benefit card (check out step 38) this time focusing on benefits of maintaining your goal 💪
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What benefit card is? It is simply a list of all reasons why you’d like to maintain your goal 🤩. If you’re wondering what’s the point in writing them down and you think „I will remember them” – I’ll surprise you: in the moments of lost motivation it is easy to forget why you want something so much 😉. When you find a temptation in reach of your sight (or hand), you’re stressed and/or tired or you’re in a bad mood those reasons suddenly all get forgotten 🤷🏼‍♀️
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In those kind of situations benefit card might come very useful. Have it always with you (for example as  a note in your phone 📱) and read it in difficult moments to make it easier to maintain your goal 😉. It is best though to read it everyday, even when you’re feeling motivated.
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Benefit card next to process visualisation (step 11) are great tools to strengthen your strong will 💪
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Next week: Permanent change
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Source: @chodakowskaewa‘s book “90 days – design your tomorrrow”

Smiley Future

Smiley Future – Step 26

Do you ever punish yourself? For eating something that you shouldn’t have, skipping training, making mistake…? 🤔
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I know that this topic isn’t pleasant but if it does happen I highly encourage you to work on it 💪.
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Have a look how you find reaching your goal. Do you find it as a war – with yourself, external obstacles? 🤔 If yes then there’s risk that you’ll end up in an eternal fight with yourself and you’ll see every mistake as losing 😫. What comes next you might be even punishing yourself with bad words like „I am horrible”, strict refusing any small awards/pleasures or doing something as a punishment 😖
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So as strongwill wouldn’t break down and your desire/fighting for your goal would become a part of your everyday life, part of your lifestyle you need: patience, indulgence and will to act which doesn’t come with permament tension and fear of losing.
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Task for today: instead of treating realising your goal as a fight or „good” and „bad” actions try to look at it as a process of learning 🤓.
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You know those cute videos on YouTube of little kids learning how to walk? 😍 They fall down, get up and keep trying again and again – often with a smile on their faces! 🤗 Mistakes and slips are inseparable part of learning anything. And making new habits is nothing but learning.
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Try reformulating critical thoughts to a thought beneficial to learning. E.g. instead of telling yourself „I am lazy because I didn’t work out” it could be „I found out about myself that if I don’t work out in the morning I am too tired after work. I’ll rearrange my plan of a day.”
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Now write another examples down so you could use them in the future.
Critical thought:
Thought beneficial to learning:

Next week: Distinguish punishment from self-discipline

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

Smiley Future

Smiley Future – Step 24

Today I want you to think about your attitude towards making mistakes 🤔. Don’t deny it, we all make them 😉.
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The question is – what do you do next with them 🤷🏼‍♀️? Do you think of yourself too negatively, too strictly, blame yourself 😞? Or maybe you can look at your mistakes as inseparable element of being human, learning, risking and trying new things 🤗?
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Do you know how to treat your mistakes as valuable lesson, how to withdraw conclussion and move on? 😉
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You’re probably wondering what does an attitude towards making mistakes has to do with strongwill 🧠? If you’re too strict to yourself because of mistakes or failures you’ll easily get into „everything or nothing” thinking (I told you about it in step 15). And this leads to giving up and letting the rest of the plan go 😞
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Task for today is  to think about that and answer questions below:
* How do you treat your mistakes?
* What do you think of them?
* What do you feel then?

Write your answers down 📝

Next week: Be good to yourself
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 23

I strongly encourage you to constant observing 👀 what strengthens and what weakens your strongwill, training it and doing visualisations.
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In next steps you’re gonna look into a very important issue that I often see around me: excessive rigor and self-criticism 👇
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Do you know what I’m talking about? Does it apply to you? Do you focus on your mistakes, setbacks, defects and failures? Do you miss out on your advantages, achievements and successes? 🤔 When you do a  sum up at the end of a week/month/year what do focus on more? Failures 👎or successes👍?

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We all tend to notice negative and threatening affects of our lifes more. Our brain 🧠 works this way to catch potential danger as soon as possible and to prevent it.
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What’s more, if you’ve experienced rigor and excessive criticism at home or at school you might have a tendency of treating yourself same way 😟
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That’s why noticing positives is harder and requires more conscious effort.
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A task for today is to observe what do you concentrate on 📝
* Do you automatically focus attention on negative aspects? 🤔
* Does it apply to you or reality that surrounds you? 🤔
* What happens when you consciously try to redirect attention to what’s positive about you and what’s positive around you? 🤗
* Does anything change? 🤔
* How do you feel then? 🤔
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”


P.s. Today is Father’s Day in Poland so I’m posting this special photo of my Dad and me! 🤗