Afotusɛm ntiantia
- Spend your sharpest hours on your most important work.
- Work in focused stretches, then take a real break before you fade.
- Make breaks count by moving, stepping outside, or fully unplugging.
Woasɔ nhyehyɔeɔ no ahwɔ. Kalenda a wɔde nkɔla ahyɔ mu, bere a wɔkyekyɔ mu, app a ɔhyɔ bɔ sɔ ɔbɔma woawie ayɔ adwumayɔfo. Nanso ara, edu awia mfimfini no, worehwɔ pɔɔ mu, woresan akenkan kasamu koro no ara mprɔnsa, wonwie hwee bere a dɔn no kɔ so retu mmirika.
Bere nyɔ ɔhaw no. Na wowɔ nnɔnhwerew no. Deɔ na asa wo ne ahoɔden, na nhyehyɔeɔ dɔɔso biara nhyɔ saa tankɔ no mma.
ɔkwan a ɔkɔ komm bi wɔ hɔ a wode susu da bi ho. Sen sɔ wobisa nnɔnhwerew dodoɔ a wowɔ no, bisa ahoɔden pa dodoɔ a wowɔ ne bere a wowɔ no, na fa da no kyekyere ɔho. Ɔte sɔ adeɔ ketewa. Ɔsesa nneɔma pii.
Nnɔnhwerew gyina hɔ. Ahoɔden nnyɔ.
Obiara nya nnɔnhwerew aduonu anan korɔ no ara, na bere sohwɔ ho afotuo pii fa saa nnɔnhwerew no sɔ nneɔma a ɔsɔ a wɔbɔhyɔ mu ma. Ɔnnyɔ saa. Adwuma a wɔ ani aku ho dɔnhwere baako anɔpa tutuutu, bere a wɔ ani da hɔ no, ne nnɔnhwerew kabii pii a ɔwɔ ɔda tenten bi awieeɔ no bɔ pɔ.
ɔno ne nhumu titiriw a ɔ da adwene a Tony Schwartz ne Catherine McCarthy maa egyee din wɔ Harvard Business Review mu no ase, sɔ ɔsɔ sɔ wohwɔ wo ahoɔden so, ɔnyɔ wo bere. Pia wo ho ma nnɔnhwerew a ɔware kɔ so na wonwie pii. Wo ho bɔbrɔ wo. Nanso hwɔ wo ahoɔden no su so na yɔ no foforo boa pɔ, na wubetumi awie pii wɔ bere tiawa mu na woate nka yiye bere a woreyɔ no.
Nsɔso no da adi wɔ aba ankasa mu. Wɔ dwumadi baako a wɔ ka ho asɔm no mu, sika dwumakuw bi a wɔsuaa sɔnea wɔbɔhwɔ wɔn ahoɔden so saa kwan yi so no yɔɔ yiye sen dwumakuw a wɔde toto ho wɔ adwuma a na ɔho hia wɔn adwuma sen biara, na wɔkaa sɔ wɔn ani sɔ pii ka ho.
Wo ani a wode si adeɔ so no kɔ asorɔkɔ mu
ɔha yɔ biribi a wo nipadua nim dada, sɔ wo kalenda mfa nyɔ hwee mpo. Adwennɔɔ nyɔ nhama a ɔtene a wubetumi akura mu da mu nyinaa. Ɔba sɔ asorɔkɔ.
ɔdɔ a emu yɔ den taa kɔ so kakra, mpɔn pii bɔn dɔnhwere baako kosi simma aduɔkron, na afei ɔtɔ fam. Wo amene hia ahomegye ankasa. Nhwehwɔmufɔ ɔtɔ da bi ka adwuma a ɔhia adwene ho sɔ ɔrehyew adwene mu ɔngo bi, na bere a tankɔ no tɔ fam no, sɔ wopia denneennen a, ɔnnyɔ mu mma bio. Ɔma adwuma no sɔe ara kwa.
Nnipa a wɔko tia eyi di nkogu. Wɔmiamia wɔn ho fa ɔdɔ no mu, woyɔ adwuma a ɔkɔ brɔoo a mfomso ahyɔ mu ma, bere a wɔka kyerɔ wɔn ho sɔ wɔwɔ ahɔso. Nnipa a wɔne no yɔ adwuma no di nkonim. Wɔyɔ den fa ɔbɔ a wɔn ani aku ho mu, na afei wɔgyina na wɔyɔ wɔn ho foforo ankasa ansa na deɔ ɔdi so aba.
Saa nhyehyɔeɔ no, ɔdɔ a emu yɔ den a ahodwoɔ ankasa di akyi, ɔkɔ so kyɔ na ɔma adwuma pii sen sɔ wɔbɔyam tee kɔ. Ɔnyɔ sɔ ɔyɔ brɔoo, ɔwɔ mu sɔ ɔte saa deɔ, na mmom efisɔ ɔne sɔnea wɔ adwennɔɔ yɔ adwuma ankasa hyia.
Deɔ "foforoyɔ" kyerɔ ankasa
Ahomegye san wɔ wo mu bere a ɔyɔ ahomegye ankasa nko ara. Sɔ wode wo nsa retwitwa wo telefɔn so wɔ wo pono ho bere a w'adwene fa wɔ adwuma so kakra no nyɔ ahodwoɔ. W'amene amfi dan no mu da. Ahomegye a ɔsan hyɔ tankɔ no ma ne deɔ wofi adwuma no ho koraa.
Deɔ ɔyɔ adwuma, sɔnea nhwehwɔmu a ɔfa adwuma mu ahomegye ho kyerɔ no:
- Ka wo nipadua. Nantew tiawa mpo yɔ adeɔ sen sɔnea wɔ susu. Honam mu nkekaho ne nneɔma a ɔsan wo ho ahoɔden mu baako a wubetumi ayɔ wɔ adwene adwuma ntɔm.
- Pue kɔ abɔnten. Bere a wode wɔ abɔdeɔ mu, anaa mpɔtoma a wɔ mfɔnsɔ ho mpo, san w'adwennɔɔ ɔsɔɔ wɔ ɔkwan a ahomegye dan a mfɔnsɔ nni mu mma.
- Yɔ biribi a wo ani gye ho ankasa. Biribi a ɔyɔ anigyeɔ simma kakra san wɔ atenka ne w'adwennɔɔ mu nyinaa foforo.
- Twe wo ho, ankasa. Mfaso no fi sɔnea wode w'adwene gyaw adwuma no, ɔnyɔ sɔ wugyae no kakra nko ara. Sɔ wohwɔ email fa wɔ wo "ahomegye" mu a, ɔsɔe mfaso no fa kɔse.
Bere ho nnaadaa bi nso wɔ hɔ a ɔsɔ sɔ wuhu. Ahomegye a wɔfa wɔ da no mfiase taa san wo sen deɔ wode sie ma awia akɔ ɔdɔ. Adwene no ne sɔ wonsɔee w'akɔdeɔ a, enti ɔyɔ mmɔden sɔ wobɔsan akɔ baabi a wofii ase. Mma ntwɔn kosi sɔ woahye koraa ansa na woafi adwuma ho. Gyina bere a biribi da so wɔ tankɔ no mu.
Da a wode kyekyere wɔ wo ahoɔden ho
ɔnhia sɔ wodan wɔ abrabɔ koraa. Nsesaeɔ kakra yɔ adeɔ kɔse.
- Hwehwɔ wo soro pɔn na bɔ ho ban. Hu bere a w'adwene yɔ nnam sen biara, nnipa pii deɔ ɔyɔ anɔpa, na bɔ saa mfɔnsɔ no ho ban ma w'adwuma a emu yɔ den, a ɔho hia sen biara. Mfa wo dɔnhwere a ɔsɔ sɔ biara nyɔ email.
- Yɔ adwuma wɔ bere a w'ani aku ho mu, na afei gyina. Paw tenten a ɔfata wo. Nnipa pii yɔ yiye wɔ biribi a ɔbɔn dɔnhwere baako a w'ani da hɔ ankasa, na afei ahomegye a wopɔ. Si bere bɔ sɔ ɔbɔboa wo ma woagyina ankasa a.
- Ma wo ahomegye no nya mfaso. Sɔre gyina, nantew, pue kɔ abɔnten, hwɔ biribi a ɔnyɔ pɔɔ. Tiawa ne ankasa bɔ tenten ne ɔfa-koma.
- Fa adwuma no toto ahoɔden no ho. Fa dwuma a ɔnhia adwene a, kratantɔ, asɔitɔɔ, email a ɔyɔ daa, sie ma ɔdɔ no, bere a anka wɔrentumi nyɔ adwuma a emu yɔ den yiye koraa. Wubegyae sɔ wode wo nnɔnhwerew pa sɔe adwumahunu so.
- Bɔ nneɔma a ɔsan hyɔ wo ahoɔden ma anadwo no ho ban. Nna, nkekaho, aduan pa, ne bere a wo ne nnipa a wopɔ wɔn no, nnyɔ nkɔkaho a wonya akyi adwuma. Ɔno na ɔma adwuma pa yɔ adeɔ a wɔbɔtumi ayɔ kan koraa.
Bere a tankɔ no da mpan daa
ɔhye ankasa bi wɔ eyinom nyinaa ho. Sɔ wohwɔ wo ahoɔden so yiye a ɔboa bere a asɔm no yɔ abrabɔ a ɔyɔ daa, a adwuma dɔɔso na wɔahyɔ mu pii. Ɔnyɔ ayaresɔ ma sɔ woabrɔ daa biribiara a woyɔ.
Sɔ wabrɔ bere nyinaa, sɔ ahomegye nte sɔ ɔsan wo, sɔ w'ani agyae nneɔma a kan na w'ani gye ho ho, anaa sɔ adesoa no asɔn nnawɔtwe pii a, ɔno fata sɔ wofa no aniberɔ so. Ɔbrɔ a ɔkɔ so betumi anya honam mu nnɔɔm ankasa, na ɔbetumi ayɔ adwenemuhaw anaa ɔbɔbɔ ho sɔnkyerɔnneɔ. Emu biara nyɔ yiye denam nhyehyɔeɔ a ɔyɔ nyansa so. Nkɔmɔ a wo ne ɔduruyɔfo bɔ na ɔyɔ anammɔn pa a ɔdi so, ɔnyɔ adwumayɔ nnaadaa.
Na adwene foforo a ɔyɔ brɔoo fa asɔm no nyinaa ho: botaeɔ a ɔwɔ sɔ wohwɔ wo ahoɔden so no nyɔ sɔ wubemia adwuma pii afi wo ho sɔ sapo. Ɔyɔ sɔ biribi bɔ ka, da no awieeɔ, ma wo abrabɔ afa a ɔmma adwumayɔ nhwɔ so no. Ɔsɔ sɔ adwuma kɔ abrabɔ no mu. Ɔnyɔ ɔkwan foforo so.
Nsɔm a Efi Mu
- Harvard Business Review, Manage Your Energy, Not Your Time
- American Psychological Association, Give me a break
- National Center for Biotechnology Information, A systematic review and meta-analysis on the efficacy of micro-breaks