Motivational Mondays

MOTIVATIONAL MONDAY – STEP 12: Learning how to defer gratification

Last week we’ve talked about deferring gratification – does it apply to you? 🤔 Does your brain demand a reward here and now? 😬 Do you forget about your goal when you see something you want (e.g. a cake while being on a diet) and you easily succumb to temptation? 🧐
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Don’t worry! The art of deferring gratification can be learned, same as you can train your willpower 💪.
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Try this exercise 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 instant gratification is supposed to come after 10 minutes then our brain sees it as future benefit 🔜. Hence the system that processes the promise of a reward calms down and strong biological impulse to instant consummation weakens ⬇️.
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In order for your brain 🧠 to think straight try waiting 10 minutes before you succumb to temptation. If after 10 minutes you still want it, take it/do 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 ↔️.
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If you need to do 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 😉. For me, it’s always the most difficult to start working and when I do I usually want to finish so this trick works on me quie well 👍
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Try doing that excercise and write down your results. „10 miutes rule” might work great when you don’t feel like working! ☺

Smiley Future

Smiley Future – Step 46

Today’s the last step of our intense (and uneasy!) work on sabotaging thoughts 💪
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➡️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! 😉
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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! 🤗
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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 🧘🏼‍♀️
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➡️ And now task nr 2: Create a system of awarding yourself (daily, weekly, monthly) for your hard work on sabotaging thoughts 🏆. You deserve it! 🤗
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Write down some nice, supporting words to yourself appreciating your work 📝
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Next week: How emotions influence your willpower 🤔
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”

Smiley Future

Smiley Future – Step 31

Do you know that saying „out of sight, out of mind”? 🤔 Turns out that scientific researches prove that wisdom when it comes to fighting temptation and empowering willpower! 💪
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Good healthy mindset probably already suggests you that it is easier not to eat sweets when you don’t have them around in the house 😉
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Brian Wansink, american psychologist learning about eating behaviour did an interesting research with James E. Painter that he describes in his book „Mindless Eating” 🧐
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Gentlemen gave their secretaries chocolates 🍫 on Secretaries week in some office. Some of the sweets were in a box with  a see-through lid where they could see all the chocolates 👀 and some of the sweets were in a normal not see-through box where the content of the box stayed hidden 📦.
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What do you think, which chocolates tempted more to be eaten? 😅 Of course those with a see-through lid 🤷🏼‍♀️. Women that could see the chocolates were tempted 71% times more! 😱😳 They were reaching for chocolates 7,7 times a day while those women who had „hidden” chocolates reached for them only 4,6 times a day.
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You see? Out of sight out of mind 🤗
So here’s your task for today: get rid of all the temptations in your house 😉. Not only sweets but maybe some stuff that you spend too much time on while you could spend the time working on your dreams like PS games or your Netlix account? 🤷🏼‍♀️ Think about it. You don’t have to throw them away/delete them but you can maybe lend those games to your friend or ask your friend to change your password to your Netflix account 😉
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What do you think?  Would that help you?

Next week: Procrastination so constant postponing doing things that need to be done – test
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Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”