Afotusɛm ntiantia
- Turn each wish into one specific daily action.
- Start lower than feels satisfying, then build.
- Write a smaller backup version for hard days.
Ɔpɛpɔn biara, nipadua ahoɔden adan yɛ ma. Edu Ɔbɛnem a, na ɛho da mpan bio. ɛnyɛ sɛ na saa nnipa no yɛ mmerɛ, na mmom ɛfiri sɛ wɔhyɛɛ botaeɛ a wɔkyekyeree no sɛ ɛnyɛ yie. Te kilo aduasa so. Tu mmirika anɔpa biara. Twa sika a wode keka aduane ho no nyinaa to. Botaeɛ a ɛte saa no yɛ dede na ɛkanyan na ayɛ den ankasa sɛ wobɛkura mu, ɛfiri sɛ ɛhwehwɛ nsakraeɛ a ɛyɛ kɛseɛ anadwo baako pɛ bere a ɛbu w’ani gu asetena a wote mu ankasa no so.
Botaeɛ a ɛtumi tena no yɛ komm. ɛyɛ ketewa sen sɛnea wopɛ sɛ ɛyɛ, emu da hɔ sen sɛnea woadwene sɛ wobɛyɛ, na ɛkyɛ bɔne sen sɛ ɛtumi tena dapɛn a biribiara hwe ase no mu. Momma yɛnkyekyere baako.
Deɛ enti a akwahosan botaeɛ dodoɔ no ara nntena
Botaeɛ a ɛyɛ daadaa no wɔ ɔhaw mmiɛnsa a ɛdeda mu. ɛyɛ kɛseɛ dodo, emu nna hɔ dodo, na ɛyɛ mmerɛ dodo.
Kɛseɛ dodo, ɛfiri sɛ yɛsusu deɛ yɛbɛtumi asesa pɛnkoro no boro so na yɛyɛ ho nhyehyɛeɛ ma asehwe. Emu nna hɔ dodo, ɛfiri sɛ apɛdeɛ a ɛte sɛ "nya akwahosan" mma wo biribiara a wobɛyɛ ankasa wɔ Benada. Na ɛyɛ mmerɛ dodo, ɛfiri sɛ wɔkyekyeree no wɔ adwene a ɛkyerɛ sɛ wobɛyɛ pɛ so. Da a edi kan a wopa no bubu mu, na mpaapaeɛ no trɛ kɔsi sɛ biribiara bubu.
Nhwehwɛmufoɔ a wɔhwehwɛ suban nsakraeɛ mu no kɔ adwene korɔ no ara so daa. Botaeɛ yɛ adwuma yie bere a ɛyɛ pɔtee, deɛ wobɛtumi asusu, deɛ ɛyɛ nokware, na ɛbata bere so, nhyehyɛeɛ a wɔtaa twa to SMART. Saa nhyehyɛeɛ no nyinaa botaeɛ nyɛ sɛ ɛbɛyɛ adwennwene. ɛyɛ sɛ ɛbɛdane anidasoɔ a emu nna hɔ ayɛ no biribi a wo nipadua bɛtumi ayɛ ɛnnɛ ankasa, na ama woahunu sɛ woyɛeɛ anaa woanyɛ.
Ma ɛnyɛ pɔtee ara kɔsi sɛ wobɛtumi adi so
"Mepɛ sɛ mekeka me ho kɛse" yɛ atenka, ɛnyɛ nhyehyɛeɛ. Wuntumi nyɛ, wobɛtumi apɛ no kɛkɛ. Fa to: "Mɛnantew simma 20 awiaduane akyi nnawɔtwe nna mu." Eyinom mu baako kyerɛ wo deɛ wobɛyɛ pɛpɛɛpɛ bere a awiaduane no wieɛ. Baako no gyaa wo sɛ wo ne wo ho di kasakoa da biara, na onipa korɔ a ɔpɛ sɛ ɔpa no taa di nkonim.
Enti dane apɛdeɛ biara yɛ adeyɛ pɔtee.
- "Di aduane pa" dane "Mede atosodeɛ baako bɛgu me prɛte so anwummerɛ aduane mu."
- "Nom kakra" dane "Mɛnom nsa wɔ nnawɔtwe awieeɛ nko ara."
- "Da pii" dane "Mede me telefon bɛkɔ dan foforɔ mu nnɔnhwere du ne fa so."
Nkonyaa no nni adeyɛ no kɛseyɛ mu. ɛwɔ deɛ gyinaeɛ biara nni hɔ a ɛkaa a ɛsɛ sɛ woyɛ no mu. Woasi gyinaeɛ dada. Seesei wodi akwankyerɛ no akyi pɛ.
Si w’ani fam sen sɛnea ɛsɔ ani
Eyi ne afotuo a emu yɛ den sen biara sɛ wobɛgye, ɛfiri sɛ botaeɛ ketewa te sɛ deɛ woapenpenee so. Nanso botaeɛ ketewa a wokura mu di nkonim wɔ botaeɛ kɛseɛ a wogyae so bere biara. Botaeɛhyɛ ho nhwehwɛmu no ka adeɛ korɔ no ara wɔ ayaresabea kasa mu: ɛsɛ sɛ botaeɛ yɛ den ara kɔsi sɛ ɛbɛkyere w’adwene, nanso ɛnyɛ den ara kɔsi sɛ wobɛhwe ase bio ne bio, ɛfiri sɛ asehwe a ɛsan ba no kum botaeɛ adwene ntɛm sen biribiara.
Nokware nhwehwɛmu bi wɔ ha. Afotuo a ɛyɛ ho mmara ne simma 150 a wode keka wo ho dapɛn biara mu. Ma obi a wanyɛ apɔmuden ho adwuma mfeɛ pii deɛ, saa botaeɛ no nkanyan no, ɛkyere no. Adwene a ɛyɛ nyansa no ne sɛ wobɛfi aseɛ wɔ aseɛ koraa, ebia nantew simma du mmienu dapɛn biara mu, na woafi hɔ akyekyere. Wobɛtumi ama abusua no akɔ soro daa. Wuntumi nsane wo gyae no.
Enti hyɛ botaeɛ no nkyerɛaseɛ a edi kan no wɔ baabi a wugye di kakra sɛ wobɛtumi adu, dapɛn a ɛyɛ den mpo mu. Ahosɛm boaboa ano. Bɔhyɛ biara a woahyɛ wo ho a woadi so ma deɛ ɛdi hɔ yɛ mmerɛ.
Bata no ntease a ɛyɛ wo deɛ ankasa ho
Botaeɛ a wofɛm afoforɔ hɔ nntena. Sɛ woredi aduane pa ɛfiri sɛ ɔyaresafoɔ bɔɔ wo hu anaa ɛfiri sɛ obiara a ɔwɔ intanɛt so te sɛ deɛ ɔreyɛ saa a, adwene no yera bere a nhyɛsoɔ no kɔ. Botaeɛ gyina hɔ bere a ntease a ɛda ase no yɛ wo deɛ ankasa.
Enti bisa adeɛ a enti a wopɛ eyi, na kɔ so bisa kɔsi sɛ wobɛduru biribi ankasa. ɛnyɛ "te mu duru so," na mmom "mepɛ sɛ me ne me mma di anim a home ammu me." ɛnyɛ "yɛ apɔmuden adwuma kɛse," na mmom "mepɛ sɛ dabɔne mu mehaw me ho kakra wɔ da no awieeɛ." Bata adeyɛ ketewa a woyɛ da biara no asetena a wopɛ ankasa ho, na adeyɛ no gyae sɛ ɛte sɛ adesoa na ɛfiri aseɛ te sɛ aba a wode kyerɛ biribi a w'ani gye ho ho.
Yɛ nna bɔne ho nhyehyɛeɛ ansa na ɛba
Botaeɛ a ɛtumi tena biara hia asehwe ho nhyehyɛeɛ, ɛfiri sɛ asehwe reba. ɛnyɛ ebia. Ampa. Wobɛnya dapɛn a woyare, wo ho ayɛ wo den, woretu kwan, anaa asetena apɛtɛ wo koraa.
Si gyinaeɛ seesei deɛ ɛbɛyɛ saa bere no.
- Bɔ akwanside a ɛbɛba din. Nhyiamu a aka akyi, ewiem tebea bɔne, ɔbrɛ, akwantu.
- Ma emu biara, kyerɛw nea ɛbɛsi anan mu a ɛyɛ ketewa. Sɛ wuntumi nyɛ simma 30 nantew no a, woyɛ simma 5 wɔ mpɔtam hɔ. Deɛ ɛsi anan mu no ma ntoatoasoɔ no kɔ so tena ase.
- Kyerɛ deɛ ɛyɛ nkonimdie wɔ da a ɛyɛ den so. Saa nna no, sɛ woba ara kwa no na ɛyɛ nkonimdie, ɛnyɛ kwan no tenten.
Eyi ho hia ɛfiri biribiara-anaa-hwee adwene nti, deɛ ɛkum adwene pa komm. Adwene no kɔ saa: masɛe dada, enti da no asɛe, enti adɛn nti na mɛyɛ ho hwee. Deɛ ɛsi anan mu a woahyehyɛ no twa saa adwene no mu. Biribiara-anaa-hwee nni hɔ sɛ woakyerɛ mfinimfini.
Di akyi, dwoodwoo, na san hwɛ mu
Botaeɛ a wonhwɛ da no twa. Ɔkwan tea bi a wode di akyi ma ɛyɛ ankasa, agyiraeɛ wɔ kalenda so, krataasɛm wɔ wo telefon mu, su a wobɛtumi ahunu. Sɛ wohwɛ sɛnea agyiraeɛ no boaboa ano no kanyan komm, na akwan a ɛda hɔ no ka nokware kyerɛ wo sɛnea ɛrekɔ.
Afei san hwɛ mu dapɛn kakra biara. Eyi ne anammɔn a ɛkame yɛ obiara pa so. Botaeɛ no ayɛ mmerɛ dodo seesei? Ma so. ɛyɛ den dodo? Brɛ ase a aniwu nni mu. ɛyɛ ɔbrɛ? Sesa adeyɛ no. Botaeɛ a ɛtumi tena yɛ ade a ɛte ase a wosiesie, ɛnyɛ apam a wode mogya hyɛɛ ase. Botaeɛ no ne sɛ wobɛma atena baabi pa hɔ a ɛbisa wo biribi nanso ɛmmu wo da.
Bere a ɛsɛ sɛ wofrɛ mmoa
Akwahosan botaeɛ dodoɔ no ara yɛ wo deɛ sɛ wobɛhyɛ na woakura mu. Nanso ebi fata nkɔmmɔbɔ kane. Sɛ woredi yare a ɛkyɛ ho dwuma, woreyɛ aduro ho adwuma, woresan ho firi opira mu, woyɛ nyinsɛn, anaa woreyɛ nsakraeɛ kɛseɛ wɔ sɛnea wodi aduane anaa wokeka wo ho mu a, kɔ wo ɔyaresafoɔ hɔ sɛnea wo botaeɛ no bɛfata wo nipadua ne w’akwahosan.
Na hwɛ ɛhye a ɛda akwahosan botaeɛ pa ne deɛ ɛtwe aso ntam. Sɛ akwahosan botaeɛ fi aseɛ te sɛ ɛkwan a wode di wo ho so anaa wotwe wo aso, sɛ ɛrema ahopopo, adwene a ɛkyere baabi, anaa ahonim bɔne kɔ soro sen sɛ ɛbɛbrɛ ase a, ɛno yɛ nsɛnkyerɛnneɛ sɛ san w’akyi na ne ɔyaresafoɔ anaa adwene ho ɔyaresafoɔ nkɔmmɔ. Akwahosan botaeɛ pa botaeɛ no nyinaa ne asetena a egyina pintinn na emu yɛ ma. Sɛ wo deɛ no rema wo nna yɛ ketewa na ayɛ den a, biribi wɔ mu a ɛsɛ sɛ ɛsesa, na sɛ wonya mmoa wɔ ho a ɛyɛ ahoɔden.
Botaeɛ a ɛtena no nyɛ deɛ ɛyɛ nwanwa no. ɛyɛ nketenkete, a emu da hɔ, a ɛkyɛ bɔne, a wobɛtumi akura mu wɔ Benada teta so, deɛ ɛda so kɔ so dwoodwoo afe akyi, bere tenten akyi a wɔn werɛ afi bɔhyɛ a ɛyɛ dede no.
Mmeaeɛ a wonyaa nsɛm yi firii
- Harvard Health, An easier way to set and achieve health goals
- National Center for Biotechnology Information, Using the SMART-EST Goals in Lifestyle Medicine Prescription
- Centers for Disease Control and Prevention, Adult Activity: An Overview