Afotusɛm ntiantia
- Pick one hour you truly log off.
- End the workday with a small ritual.
- Say no to the task, not the person.
Ɔbrɛ titiriw bi wɔ hɔ a efi nnipa afoforo a wosoa wɔn. Ɛnte sɛ adwuma a ɛyɛ den a wode da koro nyinaa yɛ. Emu yɛ duru, na ɛyɛ komm, na edi w'akyi kɔ fie. Wugye nkra no anwummerɛ nnɔnhwerew du efisɛ obi haw no na wompɛ sɛ ɔtwɛn. Wuwura nhyiam ase a wugyina pintinn efisɛ wɔ dan no mu hia wo sɛ wuyɛ pintinn, ɛmfa ho sɛ w'ankasa dapɛn no resɛe. Bere a Fida adu no, wunnim baabi a wokɔe.
Sɛ saa nsɛm yi mu biara ka wo a, wunim ka a anim di no ho ka dedaw. Ɔfã a obiara mmɔ wo kɔkɔ ho ne sɛ saa ka no yɛ nokware, ɛhyɛhyɛ so, na ɛyɛ wo dea sɛ wobɛhwɛ so. Obiara remmra mmɛhwɛ so mma wo.
Eyi nyɛ asɛm a ɛfa adeyɛ kakra anaa ɔdɔ kakra ho. Ɛfa sɛnea wobɛtena hɔ daa ho. Akannifo a wɔn nkurɔfo nya nkɔso mmere tenten no mu no, ɛnyɛ wɔn a wɔdɛw kɛse na ɛnkyɛ no koraa. Wɔyɛ wɔn a wɔasua sɛ wɔbɔ wɔn ankasa asomdwoe ho ban sɛnea onipa da so ara wɔ dwumadi no mu.
Adwuma a ahintaw wɔ adwuma no mu
Nea ɛma ɔkannifo bi ho tew dodow no nhu, mpo ɔkannifo no ankasa nhu. Nhwehwɛmufo baanu, Dina Denham Smith ne Alicia Grandey, too din pa wɔ *Harvard Business Review* mu sɛ: akannifo yɛ nkatehoyɛ adwuma a entwa da. Wokyerɛ ahotoso a daa wonte nka. Woka kuw bi bom kɔ nhyehyɛe bi a w'ankasa wowɔ akyinnye wɔ ho mu. Wugyina w'anim pintinn bere a asɛm no nyɛ na ɛnyɛ. Saa nkatehoyɛ adwuma no nyinaa yɛ adwuma, na esɛe biribi, ɛwom mpo sɛ ɛmma wɔ kalɛnda anaa adwumalist so de.
Nea enti a eyi ho hia ma w'asomdwoe ni. Bere a mmɔden no anhu no, wummu ho akontaa. Wohyehyɛ wo da te sɛ nea nea woyɛe nko ara ne nhyiam asia, nanso nokwarem no wokɔɔ so yɛɛ komm wɔ adwuma a wɔregyae nkrasɛm mu, woka obi a ɔrekɔ ase fii, na womenee w'ankasa abufuhyew mprenu. Afei wubisa wo ho sɛ adɛn nti na adwuma dodow a sɛ wɔakyerɛw a, ɛyɛ den kakra na asɛe wo.
Ade a edi kan a wobɛyɛ de abɔ wo ho ban ne sɛ wubehu adesoa ankasa no. W'anyɛ mmerɛw sɛ woabrɛ nti. Woyɛɛ pii sen nea da no kyerɛ.
Nea woreyɛ wo ho ban afi ho ankasa
Wiase Apɔmuden Kuw (WHO) kyerɛ ahɔdwoɔ ase sɛ ɔyare bi a efi adwuma mu ahohia a entwa da a wɔanhwɛ so yiye. Ɛda ne ho adi akwan abiɛsa so: wote nka sɛ wo ho atew na hwee nni mu, wofa adwuma a kan no na ɛho hia wo no ho asɛnnipa anaa wo ne ho ntwe wo ho fi ho, na wofi ase te nka sɛ wonyɛ hwee yiye bio. Kenkan saa list no sɛ ɔkannifo na asiane no da adi pefee. Saa nneɛma abiɛsa no mu biara ma woyɛ bɔne wɔ ade biako a dwumadi no hwehwɛ ho, a ɛne sɛ wobɛyɛ pintinn ama nnipa afoforo.
Ɔfã a ɛyɛ atirimɔden ne nkomu no. Dɛnkyɛmfa a wonya no, saa ara na ɛyɛ den sɛ wobɛto ahye a ɛbɛsan ahyɛ wo ma, enti woma pii, na wo mu tew kɛse. Wo ne ho twe te sɛ ɔbammɔ. Nokwarem no, ɛyɛ kɔkɔbɔ kanea a edi kan.
Wo asomdwoe ho ban yɛ sɛnea wobɛtena nkomu no anim pa mu sen sɛ ɛbɛkyere wo.
Sɛnea wobɛkura ahye no mu a worenyɛ komm
Akannifo pii ko tia ahye efisɛ wɔde sere "ɔdɔ a wonni" bom. Nea ɛne no bɔ abira no na ɛyɛ nokware. Ahye ne nea ɛma wo kɔ so wɔ ɔdɔ mu bere tenten. Nea ebi gyina ahohia ase:
- Hwɛ nea ɛyɛ a ntɛm hia ankasa, ansa. Nneɛma dodow a ɛte sɛ ntɛm hia anwummerɛ nnɔnhwerew akron no yɛ obi foforo haw a ɛrefɛm wo anwummerɛ. Yi nneɛma kakraa a ɛrentumi ntwɛn nkɔ anɔpa ankasa, ahobammɔ asɛm ankasa, ɔhaw kɛse ankasa, na ma nkae no ntwɛn. Ade biara nyinaa twɛn yiye sen sɛnea wususuw.
- Bɔ bere koro a wugyae adwuma wɔ wo da mu ho ban. Yi bere bi a wopue fi adwuma mu na wokyerɛ sɛ ampa, mpo anadwo kakraa wɔ dapɛn mu sɛ wofi ase. Ɛnyɛ dɔnhwere no ankasa na ho hia. Ɛyɛ sɛ ɔfasu bi wɔ adwuma ne wo asetena nkae ntam, sɛnea w'adwene betumi afi dan no mu ankasa.
- Ma nnipa ntena ahokyere ketewa mu. Ɛnsɛ sɛ wudi haw biara ho dwuma bere a epue ho ara. Sɛ wopere wo ho sɛ wobɛdwudwo biribiara ntɛm ara a, wokyerɛ kuw bi sɛ wɔmfa biribiara mmrɛ wo ntɛm ara. Ɛtɔ mmere bi a adeyɛ a ɛyɛ ayamye sen ne sɛ wobɛka komm sɛ "ma yɛnhwɛ eyi ɔkyena."
- Ka da no ho da, na ɛnyɛ onipa no. "Mintumi nfa eyi nyɛ saa bere yi" ma abusuabɔ no kɔ so yɛ ɔdɔ bere a ɛda so bɔ wo bere ho ban. Wobɛyɛ ɔyamye na ɛda so wɔ ahye.
- Gyae kosrɛ sɛ woyɛ onipa. Wonya kwan sɛ wuhia ahome, sɛ wunya da bɔne, sɛ wonni hɔ bere biara. Ɔkannifo a ɔda eyi adi ma ɛyɛ obiara dwoodwoo sɛ ɔbɛyɛ onipa nso.
Eyinom mu biara nhwehwɛ sɛ wobɛyɛ den. Wɔhwehwɛ sɛ wobɛyɛ pefee.
Ahomegye yɛ adwuma no fã, na ɛnyɛ akatua a wonya wɔ ho
Nhwehwɛmu pii wɔ hɔ a ɛfa sɛnea nnipa nya wɔn ho fi adwuma mu ahohia mu ankasa ho, na pii mu gyina nimdefo Sabine Sonnentag adwuma so. Ade biako da adi: ahomegye a ne mu yɛ den sen biara ne nea nhwehwɛmufo frɛ no adwene mu tetew (psychological detachment). Ɛnyɛ sɛ wofi adwuma mu nko. Ɛyɛ sɛ wofi mu ankasa wɔ w'adwene mu, a worentwa nhyiam no ho asɛm wɔ aguaree mu, worenkyerɛw email no wɔ wo nna mu. Nhwehwɛmu kyerɛ saa adwene mu kwan no ne ahoɔden ne yiyedi a ɛyɛ den, na ɛyɛ den boapa sen biribiara a woyɛ wɔ w'adwumahome bere mu.
Ma ɔkannifo no, eyi ne ɔfã a ɛyɛ mmerɛw sɛ wobɛtra na ne bo yɛ den sɛ wobɛhwere. Sɛ wo nipadua wɔ akongua so na w'adwene da so wɔ ɔko dan no mu a, woanya wo ho. Wosesaa baabi nko ara. Adwene mu tetew ankasa ne nea ɛma w'atemmu, wo boasetɔ, ne kwan a wobɛfa so ayɛ ayamye Dwoada san ba wo nkyɛn.
Akwan kakraa bi:
- Yɛ amanne ketewa a ɛde adwumada no ba awiei, mpo simma anum, a ɛka kyerɛ wo amene sɛ adwuma no aba awiei. To laptop no mu, sesa ntade, nantew twa kurow no ho hyia. Sɛnea no ho hia sen ne kɛse.
- Fa w'adwene si biribi a ɛfa wo nyinaa so, biribi a ɛmma kwan sɛ adwuma bɛhyɛ mu. Dwumadi no ho nhia sen sɛnea ɛyi wo fi mu koraa.
- Kora wo asetena fã biako a adwuma ntumi nka da. Abusuabɔ, dwumadi, baabi. Wuhia onipa bi a ɔwɔ hɔ bere a dwumadi no nni hɔ.
Na hyɛ eyi nsow: bere a wode ahomegye di dwuma boapa no, woma wo kuw no nyinaa kwan sɛ wɔnyɛ saa ara. Nhwehwɛmu a ɛfa akannifo ne ahomegye ho kɔ so hu sɛ nnipa fa wɔn kwankyerɛ fi soro. Sɛ wugye email anadwo dasum a, wɔn nso bɛyɛ saa. Sɛ wofi adwuma mu ankasa a, wosua sɛ wɔ kwan.
Bere a ɛsen bere a ɛyɛ den
Nsonsonoe wɔ kɔtɔkɔ a ɛyɛ den ne biribi a emu dɔ ntam. Bere a ɛyɛ den no twe bere a nhyɛso no twe. Sɛ ɔbrɛ no di w'akyi kɔ wo nnaworɛe ne w'ahomegye bere mu, sɛ woayɛ komm wɔ adwuma a na wodɔ no ho, sɛ wonna, sɛ ehu abɛyɛ wo Kwasiada anadwo amanne a, ɛno fata sɛ wode di dwuma anibere mu sen sɛ wode bɛkɔ so.
Ɛnsɛ sɛ wotwɛn kosi sɛ wobɛkɔ ahokyere mu ansa na woanya mmoa. Ɔduruyɛfo, ɔboafo a ɔboa adwene ho, mpo coach a wahu eyi pɛn betumi aboa wo ma woahu nea ɛfa tebea ho ne nea ɛhia ɔhwɛ kɛse. Akannifo yɛ den sɛ wɔbɛsrɛ mmoa a wɔde ma obiara kwa no. Sɛ wobɛsrɛ no nyɛ ahoɔden a wadi nkogu. Ɛyɛ nyansa koro a wopɛ fi obiara a wudi n'anim.
Wo asomdwoe ho ban nyɛ kwan a wofi adwuma no ho. Ɛyɛ sɛnea wobɛyɛ pa so na wobɛyɛ onipa so sɛ wobɛkɔ so ayɛ ama nnipa a wɔde wɔn ho to wo so.
Nea efi
- Wiase Apɔmuden Kuw, Burn-out an "occupational phenomenon": International Classification of Diseases
- Harvard Business Review, The Emotional Labor of Being a Leader
- National Center for Biotechnology Information, Relationships between recovery experiences and well-being among younger and older teachers
- Spanish Journal of Psychology, Psychological Detachment from Work during Nonwork Time and Employee Well-Being: The Role of Leader's Detachment