Adɔnhwerew nkron ne aduonum. Ɔkyena ayɛ ma dedaw, wunim nneɛma a ɛwɔ mu no fa kɛse, na wobɛyɛ emu dodow no ara awie, efisɛ saa na wotaa yɛ. Woato laptop no mu na da no kɔɔ yiye. Nanso worekɔda a wonsii gyinae biara, na sɛ ɛba saa a, ɔkyena na ɛbɛsi gyinae ama wo, na ɔkyena si gyinae ma deɛ ne nne yɛ den sen biara wɔ anɔpa nnɔnkron.
Simma du seesei tɔ ɔkyena dɔnhwerew a edi kan no san ba, na ɛtɔ no fofoo. Gyinae yɛ mmerɛw anadwo yi na ɛyɛ den wɔ anɔpa nnɔnkron. Eyi nyɛ anwummerɛ nhyehyɛe, na ɛnyɛ nna ho asɛm nso. Ɛyɛ nhyehyɛe: adeyɛ nketewa mmiɛnsa, wɔ nhyehyɛe pɔtee mu, wubetumi agyina hɔ ayɛ mpo, na afei woagyae akɔda.
Ampa ara, dɛn na ɛsɛ sɛ meyɛ anadwo a edi kan?
Nneɛma mmiɛnsa, wɔ saa nhyehyɛe yi mu, bɛyɛ simma du mu. Bɔ ade baako a ɛsɛ sɛ ɛba mu ɔkyena din, fa n'adwinnade to baabi a wo nan bɛpem so ankasa, na to nkontompo mmienu a ɛbɛtumi ato wo hyɛ so anɔpa no mu.
Ɛno ne nyinaa, na ne tiawa no ne asɛm no. Anwummerɛ nhyehyɛe tenten yɛ adwuma foforo, na wogyae wɔ dapɛn baako mu. Simma du de, ɛtena hɔ da a ɛnkɔɔ yiye mu, na ɛno nkutoo ne sɔhwɛ a ɛho hia.
Kyerɛw ade baako no wɔ krataa so, ɛnyɛ app a ɛsɛ sɛ wubue mu ansa. Fa adwinnade no si ɔpon ano, keyboard no so, kar no mu agua so: baabi a ɛbɛhia sɛ wusi wo bo sɛ wobɛtwa ho. Nhwehwɛmufo nhwehwɛmu a ɛfa deɛ wɔfrɛ no beaeɛ nketewa ho no kyerɛ sɛ baabi a ade bi da no nya nnipa suban so nkɛntɛnso denam akwan a ɛkɔ so ne ho so, a ɛmmisa wo sɛ dwen ho, na bag a ɛda ɔpon ano yɛ ofie mu nsusuwii no bi. Afei, to nkontompo mmienu mu, na gyae. Deɛ woantumi ammua no yɛ ɔkyena asɛm a wobɔɔ ne din, na seesei a woakyerɛw no ato hɔ no, ayɛ ketewa.
Adɛn nti na ɔkyena a wobɛkyerɛw ato hɔ anadwo yi boa koraa?
Efisɛ adwuma a wɔnkyerɛw no kɔ so tu mmirika wɔ w'adwene mu, na kyerɛw a wobɛkyerɛw no pɔtee ne deɛ ɛma egyae. Wɔ nna ho nhwehwɛbea nhwehwɛmu bi mu no, nnipa a wɔde simma anum kyerɛw nneɛma a ɛsɛ sɛ wɔyɛ wɔ nna a ɛreba mu no daa ntɛm sen wɔn a wɔde simma anum koro no ara kyerɛw deɛ wɔawie dedaw, na sɛnea nkyerɛw no yɛ pɔtee no, saa ara na wɔdaa ntɛm.
Deɛ wɔsusuwii wɔ hɔ ne nna a wobɛfa, nanso ɔkwan a ɛfa so yɛ adwuma no ne deɛ ɛfata sɛ wofa. Ɛyɛ nkyerɛw no na ɛyɛe, na pɔtee no ne deɛ ɛmaa nkyerɛw no yɛɛ adwuma. "Yɛ deck no ho adwuma" gyaw adwene no nyinaa hɔ a wonyɛɛ ho hwee. "Wie krataa a ɛto so asia na fa kɔma Ana ansa na ade akye nnɔnkron" no de, wɔasi ho gyinae ampa, na ade a wɔasi ho gyinae gyae sɛ ɛbɛsrɛ w'adwene.
Nhyehyɛe ho nhwehwɛmu kyerɛ baabi koro no ara. Nhwehwɛmu kɛse bi a ɛfa adwene mu ntoto ne nhyehyɛe a wɔde di dwuma ho, deɛ ɛde nokware a wode hwɛ akwanside a ɛbɛba no ka nhyehyɛe a wɔakyerɛw sɛ "sɛ eyi ba a, mɛyɛ eyi" ho no, huu sɛ ɛwɔ mfaso wɔ sɛnea nnipa duu botae a wɔasi so. Deɛ ɛka wɔn nyinaa bom ne sɛ, gyinaesi no ba kan, wɔ bere a wubetumi atua ho ka.
Sɛ nneɛma nsia nyinaa ho hia a, ɛyɛ dɛn na mepaw baako?
Paw deɛ ɛbɛma nnum a aka no ayɛ mmerɛw, anaa deɛ sɛ wonyɛ no ansa na Fiada du a, ɛbɛyɛ wo yaw sen biara. Afei kyerɛw no sɛ kasamu a adeyɛsɛm ne bere wom, ɛnyɛ asɛmti kɛkɛ.
"Sika nhyehyɛe" yɛ asɛmti. "Kyerɛw sika nhyehyɛe email no, nnɔnkron kosi nnɔnkron ne aduanan, ansa na yɛahyia" yɛ gyinae. Deɛ ɛto so mmienu no tumi gyina anɔpa ano. Deɛ edi kan no de, obi a wakan nkrasɛm mmiɛnsa dedaw bɛsesa mu wɔ kɔfe ano.
Baako, ɛnyɛ mmiɛnsa. Nneɛma mmiɛnsa a wobɔ ne nyinaa din sɛ ɛho hia yɛ nhwehwɛde a deɛ ɛho hia biara nni mu, na anadwo yi bo a ɛsom nyinaa ne sɛ, wode adwene a atɔ yam resi gyinae a ɔkyena anɔpa wo de, anka wubesi no bɔne, ntɛm ntɛm, gyina nkrasɛm a edii kan bae so. Sɛ nneɛma mmienu ampa ara sɛ ɛsɛ sɛ ɛba mu a, kyerɛ nea edi kan ne nea ɛto so mmienu, na ma emu biara bere.
Dɛn na ɛkyerɛ sɛ woato nkontompo mu?
Nkontompo yɛ biribiara a wonwiei a ɛbɛhwehwɛ w'adwene ansa na woasiesie wo ho sɛ wode bɛma: nkra a obi retwɛn, dodow bi a wohyɛɛ bɔ sɛ wobɛhwehwɛ, fael a wunhu no. Sɛ wobɛto mu a, ɛkyerɛ sɛ wubewie no wɔ simma mmienu mu, anaa wobɛkyerɛw bere ne baabi pɔtee a wobɛhwɛ so ɔkyena.
Mmienu ne ano, na ano no ne adwuma no ankasa. Botae no nyɛ sɛ w'inbox bɛda mpan anadwo nnɔndu. Ɛyɛ sɛ wobeyi nneɛma mmienu a ɛbɛtumi ato wo hyɛ so no afi hɔ, wɔn a anka wɔbɛdi dɔnhwerew a wode simma du rebɔ ho ban no.
Wɔ adeyɛ mu no, mpɛn pii ɛyɛ mmuae nkyerɛwde mmienu, kalɛnda mu nkyerɛw a bere pɔtee wom, anaa krataa a ɛka baabi a wode ade no sii. Ahotɔ a nnipa ka ho asɛm akyi no, ɛnyɛ nhyehyɛe pa ho asɛm. Ɛyɛ sɛ nkontompo bi nnyɛ adwuma komm wɔ w'adwene mu bio, a ɛrehwehwɛ w'adwene anɔpa nnɔnson.
Sɛ wunim sɔhwɛ no a, mmienu a ɛfata no paw yɛ mmerɛw. Bisa sɛ, ade a wonwiei bɛn na ɛbɛba sɛ obi foforo ade a ɛho hia ansa na ade akye nnɔndu adu, na hwɛ ɛno so. Afei bisa sɛ, ɛbɛn na wobɛhwehwɛ akyɛ, na fa si baabi a wubehu. Nea aka nyinaa tumi twɛn, na ɛno a wobɛkyerɛw ato hɔ no yɛ adwuma no fa: nkontompo a wode wo pɛ gyaw mu no nyɛ nneɛma a wo werɛ afi bio.
Sɛ meba fie akyɛ dodo a, ɛnyɛ dɛn?
Yɛ simma baako ne fa no: ade baako wɔ krataa so, ade baako a wutu si baabi. Ɛno ne mfaso no fa kɛse, na wubetumi ayɛ bere biara, tebea biara mu, a nhyehyɛe biara nni hɔ na ɔpon biara nso nni hɔ.
Gyaw nkontompo no saa anadwo no. Gyaw ahosiesie no. Kyerɛw kasamu no, fa mpaboa anaa bag anaa fael no si ɔpon ano, na kɔ. Deɛ ɛsɛ sɛ woyi wo ho fi mu ne sɛ wobɛfa no sɛ nhyehyɛe a ɛsɛ sɛ woyɛ no pɛpɛɛpɛ anaa woanyɛ koraa, efisɛ ɛno ara ne "ne nyinaa anaa hwee" mmara a ɛkum su foforo biara a onipa pɛ sɛ ɔkyekyere komm.
Sɛ w'anwummerɛ nte pɛpɛɛpɛ a, fa hyɛ ade bi a ɛnsakra mu, ɛnyɛ dɔnhwerew so. Bere a woahyɛ wo fon aduru mu akyi. Ade a etwa to a woyɛ wɔ kitchen mu akyi. Nnyinaso ma ɛtena ase wɔ nnapɛn a nhyehyɛe no ntumi nnyina mu.
Na sɛ anadwo baako bɔ wo a, wunni ka biara. Wonyɛ mmienu ɔkyena sɛ wubetua ka, efisɛ anwummerɛ no biara nsɛn wo so. Woyɛ simma baako ne fa no ɔkyena anadwo na wotoa so, na nhyehyɛe no gyina efisɛ ampa ara amfi ase ammisa wo sɛ mmu no da biara da.
Simma du anadwo yi ne dɔnhwerew a ne bo yɛ fo sen biara a wobɛtɔ da
Eyi nyinaa nyɛ sɛ wobɛyɛ kakraa ɔkyena. Ɛyɛ sɛ wobɛdu nnɔnkron a woretu mmirika dedaw, a woasi gyinae a edi kan, a adwinnade no da wo kwan mu, na nneɛma mmienu ntaa wo bio, sɛnea ɛbɛyɛ a w'apɛde bɛnya dɔnhwerew pa no na ɛnyɛ deɛ aka wɔ anɔpa no akyi.
Yɛ no anadwo yi, sɛ ɛnyɛ yiye mpo, wɔ simma nsia mu. Ade baako wɔ krataa so. Ade baako wɔ ɔpon ano. Nkontompo mmienu a woato mu. Afei ɔkyena, hwɛ deɛ ɛbɛsi wɔ nnɔnkron ne nnɔndu ntam, na si wo ho gyinae sɛ simma du yɛ bo a ɛfata anaa. Nnipa dodow no ara gyae bisa wɔ dapɛn baako akyi, na afei wɔkora simma du no so ara, mfe pii.
Nsɛm a wonyaa mu
- PubMed Central, The Effects of Bedtime Writing on Difficulty Falling Asleep: A Polysomnographic Study Comparing To-Do Lists and Completed Activity Lists
- PubMed Central, A Meta-Analysis of the Effects of Mental Contrasting With Implementation Intentions on Goal Attainment
- BMC Public Health (via PubMed Central), Altering micro-environments to change population health behaviour: towards an evidence base for choice architecture interventions