Amathiphu asheshayo
- Qala ngokuncane ngokungakholeki, ukuphefumula kathathu kancane.
- Vuka ulale ngesikhathi esifanayo.
- Ungalokothi weqe izinsuku ezimbili zilandelana.
Iningi lemikhuba yokuzola liwohloka ngoLwesibili.
Akukhona ngoba umuntu ubevilapha. Kungoba wakhe into esebenza kuphela ngosuku oluhle. Ukusa okunezinyathelo ezinhlanu, ukubhala izinto zosuku, ukucwilisa umzimba emanzini abandayo, uhlu lokubonga, uhlelo lwefoni lokuzindla, ukuhamba. Kubambelela cishe isonto. Bese kuvuka ingane ekuseni kakhulu, noma umsebenzi ubambezeleke, noma ulale kabi bese umbhoshongo wonke uyawa. Futhi isifundo osithathayo kulokho akusona ukuthi "icebo lami belikhulu kakhulu." Ngesithi "angikwazi ukubambelela nakwenye into." Okuyinto ephambene ncamashi naleyo obudinga ukuyifunda.
Ngakho ake sakhe uhlobo oluhlukile lomkhuba. Oluncane. Oluqinile. Uhlobo olwakhelwe ukusinda ezinsukwini ongazizwa nakancane ufuna ukuwenza, ngoba yizona zinsuku owenzelwe zona ngempela.
Sizoxoxa ngokuthi umkhuba wenzani ohlelweni lwakho lwezinzwa, nokuthi kungani ubuchopho bakho benza eminye imikhuba izenzakalele kanti eminye cha, bese sibona ukuthi ungazihlanganisa kanjani izinsika ezimbalwa ongazigcina. Awudingi uhlelo lwefoni. Awudingi ukuvuka ngo-5 ekuseni.
Kungani umkhuba ukuzolisa nasekuqaleni
Cabanga ukuthi ingqondo yakho isuke inezinqumo ezingakanani okumele izenze usuku lonke. Ukuthi udleni, uqale nini, wenzeni okulandelayo, ukuthi unaso yini isikhathi, ukuthi usalele emuva yini. Isinqumo ngasinye esincane siyintela encane. Ngokuhamba kwentambama, leyo ntela iyaqongelela, futhi ukubekezela nokwahlulela kwakho sekuncishile kunasekuseni. Akukhona ngoba kukhona okonakele. Kungenxa nje yokukhathala okuqhubekayo kokucabanga yonke into njengoba uhamba.
Umkhuba ukhokha leyo ntela kusenesikhathi. Uma ezinye izingxenye zosuku lwakho sezinqunyiwe kakade, uyeka ukuchitha amandla ubuye uzinqume kabusha. Ikhofi, bese kulandela imizuzu eyishumi ngaphandle. Isidlo sasemini, bese kulandela ukuhamba kancane. Ifoni iya ekhishini ngo-9. Lezi zinto zizinzile, ngakho zikubiza cishe lutho, futhi lokho ekukhululayo ukunaka obungakuchitha kwezokuhlela.
Kukhona nengxenye yomzimba futhi. Umzimba wakho usebenza ngewashi langaphakathi elicishe libe amahora angu-24, futhi liyathanda ukwazi ukuthi kuzayini. I-Cleveland Clinic iphawula ukuthi ukukhanya nobumnyama yikho okunomthelela omkhulu kuleli washi, nokuthi ishejuli ezinzile enezikhathi ezizinzile zokulala nokuvuka iligcina lisebenza ngendlela okumele lisebenze ngayo. Uma izinsuku zakho zinesimo esilindelekile, umzimba wakho ungalungiselela ukulala, indlala, nokugxila, esikhundleni sokuqhutshwa singaqondile. Ukulindeleka akubhoringi. Ohlelweni lwezinzwa, ukulindeleka kuwukuphepha. Kuyisignali ethi indawo ozungezile izinzile ngokwanele ukuthi ungakhululeka kuyo.
Ucwaningo ngalokhu lucacile impela. I-Mayo Clinic, ifingqa izinzuzo zomkhuba empilweni yengqondo, iveza ukuthi abantu abadla, abalala, futhi abaxhumana nabanye ngendlela ehlelekile bavame ukubika impilo engcono, kanti abantu abanamaphethini ahlakazekile bavame ukubika ukukhathazeka okwengeziwe, ukudangala okwengeziwe, nobuthongo obubi. Umkhuba ngokwawo uba uhlobo lokusekelwa okusemuva, ubambe izinto ukuze wena ungabambi.
Ubuchopho bakho bufuna ukukwenza lokhu kuzenzakalele (ungakusebenzisa lokho)
Nansi ingxenye okumele ikunike ithemba.
Uma uqala ukwenza into entsha, ubuchopho bakho busebenza kanzima kuyo. Ingxenye ecabangayo, ehlelayo yengqondo yakho izibandakanya ngokugcwele, ikala isinyathelo ngasinye. Lokho kuyakhandla, futhi umzamo uyaphela. Kodwa uma uphinda isenzo esifanayo esimweni esifanayo izikhathi ezanele, kukhona okushintshayo. Ubuchopho budlulisela lo msebenzi ohlelweni olujulile, oluzenzakalelayo, olufanayo nalolu olukuvumela ukuthi ushayele umgwaqo owujwayele ngenkathi ingqondo yakho izulazula. Isenzo siyeka ukudinga isinqumo. Siqala nje ukwenzeka.
Yilokhu umkhuba oyikho impela. Isibuyekezo esasibhalwe ephephabhukwini le-Royal College of General Practitioners sikuchaza kahle: umkhuba wakheka lapho uphinda isenzo esithile kumongo ozinzile, njengokuthi "ngemuva kokudla ukudla kwasekuseni" noma "uma ngifika ekhaya," kuze kube yisimo ngokwaso siqala ukuvusa isenzo. Isikhumbuzi sikwenzela ukukhumbula. Uma lolo xhumano seluqinile, wencika kancane kakhulu ekugqugquzelekeni, okuyinto enhle, ngoba ukugqugquzeleka yiyona nto edukayo ngosuku olunzima.
Ngakho kuthatha isikhathi esingakanani? Ukuqamba amanga okuncane, iqiniso eliningi. Ucwaningo olwaziwayo lwe-University College London lwalandela abantu abakha imikhuba yansuku zonke lwathola ukuthi kuthatha cishe izinsuku ezingu-66 ngokwesilinganiso ukuze isenzo sizwakale sizenzakalela, ngoxantlha olubanzi ngaphansi kwaleyo nombolo, kusukela cishe ezinsukwini ezingu-18 kokulula kuze kudlulele kwezinzima. Inombolo eqondile ibalulekile kancane kunezinto ezimbili esizitshelayo. Okokuqala, lokhu kuvutha kancane, akuwona umjaho wesonto elilodwa, ngakho zibekezelele. Okwesibili, futhi lokhu kuwokuthola okunobubele kunakho konke kulolu cwaningo, ukweqa usuku olulodwa akuluwohlozanga uhlelo. Usuku olulodwa oludlulisiwe akulona ukubuyela emuva. Kuwusuku nje. Uyakuqhubeka kusasa futhi umkhuba uyaqhubeka ukwakheka.
Indlela yokwakha umkhuba obambelelayo
Khohlwa ukusa okuhle. Sifuna into ethobekile kakhulu nenzima kakhulu ukuyephula. Imithetho embalwa, bese kulandela izinyathelo uqobo.
Qala ngokuncane ngendlela engakholeki
Okuncane kunalokho okubonakala kufanelekile. Hhayi imizuzu engamashumi amabili yokuzindla, kodwa ukuphefumula okuthathu okuncane. Hhayi ukugijima, kodwa ukugqoka izicathulo zakho uphume ngaphandle. Hhayi ukubhala izinto, kodwa ukubhala umusho owodwa. Inhloso yokuqala ngokuncane kangaka akusona isenzo. Kuwukuphindaphinda. Ufundisa ubuchopho bakho iphethini, futhi iphethini ongayenza ngosuku lwakho olubi kakhulu ifanele eziyishumi ongazenza kuphela ngosuku lwakho oluhle kakhulu. Ungenza okwengeziwe njalo uma usumile emnyango. Ingxenye enzima bekuwukufinyelela emnyango.
Yibophele entweni oyenzayo kakade
Ungazami ukukhumbula umkhuba wakho omusha usuka emoyeni. Uwubophele entweni eyenzeka nsuku zonke kakade, ukuze isenzo esidala sibe yisikhumbuzi sesisha. Leli yiqhinga elithembeke kunawo wonke akhona, futhi ucwaningo luyasisekela. Nazi izibonelo ezimbalwa:
- Emva kokuthela ikhofi lami lasekuseni, ngima ngasefasiteleni ngiphefumule kathathu kancane.
- Uma ngivala i-laptop yami usuku luphela, ngibhala phansi into eyodwa ehambe kahle.
- Ngaphambi kokungena embhedeni, ngibeka ifoni yami esifeni, ngaphesheya kwekamelo.
- Emva kwesidlo sasemini, ngihamba ngiye ekugcineni kwesitaladi ngibuye.
Qaphela isimo: into ekhona, bese kulandela into entsha. Into ekhona yiyona eyenza umsebenzi onzima wokukukhumbuza.
Khetha izinsika ezikuzinzisa ngempela
Umkhuba wokuzola akuwona umkhuba wokukhiqiza. Umgomo uwukwehla kwezinga lengcindezi, hhayi uhlu olude lwezinto ozozenza. Thambekela ezintweni ezithulisa uhlelo lwakho. Lezi zivame ukuthembeka kunazo zonke:
- Izikhathi ezizinzile zokulala nokuvuka. Lena yinsika enenani eliphezulu kunazo zonke, nengaqhakanjelwa kakhulu. Ukulala nokuvuka cishe ngesikhathi esifanayo, ngisho nangempelasonto, kwenza okwengeziwe ekuzoleni kwansuku zonke kunacishe konke ongakwengeza. Kuyisisekelo okuhlala kuso konke okunye.
- Imizuzu embalwa yokukhanya kwelanga ekuseni kwosuku, ngokuhle ngaphandle. Kusiza ukusetha iwashi lakho langaphakathi futhi kuphakamise umoya, futhi akubizi lutho.
- Insika eyodwa encane yokunyakaza. Ukuhamba kancane, ukwelula, noma yini ekukhipha ekhanda lakho ikungenise emzimbeni wakho imizuzu embalwa.
- Isikhumbuzi sokuzumeka ebusuku esitshela umzimba wakho ukuthi usuku luyaphela. Izibani ezifiphele, ifoni ikhweshiwe, ukulandelana okufanayo kancane njalo kusihlwa.
- Iphuzu elilodwa langempela lokuxhumana nabantu. Umlayezo kumngane, ingxoxo yangempela, isidlo sasemini nomunye umuntu. Ukuxhumana nakho kuyisenzo esizolisayo, futhi kulula ukuvumela ukuthi kuwe uma unwetshiwe.
Awuzidingi zonke lezi. Ezimbili noma ezintathu ongazigcina ngempela zingcono kunohlu lweziyisikhombisa ozozishiya ngoLwesihlanu.
Yenza umvuzo ube khona ngokushesha, ngisho noma umncane
Ubuchopho bakho bugxilisa izenzo ezizwakala kahle manje, hhayi izenzo ezikhokha ngemuva kwenyanga. Ngakho zinike umvuzo omncane, oqotho njengamanje. Vumela ukuhamba kube yilokho lapho ufonela khona umuntu omthandayo. Vumela ukuphefumula kwasekuseni kwenzeke unendebe yento efudumele ezandleni zakho. Ngisho nokuma nje ukuze uqaphele ukuthi "lokho kuzwakele kahle" kuyabalwa. Awukhwabanisi. Unika umkhuba isizathu sokubuya kusasa.
Hlelela usuku okuwohloka ngalo
Kuzowohloka. Kufake kusukela ekuqaleni esikhundleni sokumangaliswa yikho. Nquma inguqulo yakho encane kusenesikhathi, leyo ongayenza uma yonke into iphambana. Uma ukuhamba kungenzeki, kuba wukuma evulandi umzuzu owodwa. Uma umkhuba wokuzumeka ungenakwenzeka, kuba yifoni nje ngaphesheya kwekamelo nezibani zicishiwe. Umthetho ovikela umkhuba kunayo yonke enye ulula: ungeqi kabili. Usuku olulodwa lokungenzi luyimpilo. Izinsuku ezimbili zilandelana yindlela umkhuba ophela ngayo ngokuthula. Ngakho awudingi ukuphelela. Udinga nje ukubuya.
Kubukeka kanjani ngemuva kwesikhathi
Nika lokhu amasonto ambalwa bese umuzwa wakho uyashintsha. Ukuphefumula ngasefasiteleni kuyeka ukuba umsebenzi owukhumbulayo kube yinto nje efakwe ekuseni kwakho. Ukuhamba kuyeka ukudinga isinqumo. Ifoni eya ngaphesheya kwekamelo ebusuku kuyeka ukuba yimpi nawe. Umzamo uyaphuma, ncamashi njengoba ucwaningo lobuchopho luthembisa, futhi okusalayo yiphansi elithule ngaphansi kwezinsuku zakho elikhona ngisho noma ungacabangi ngalo.
Lowo umklomelo wangempela. Hhayi umkhuba okumele uzikhandle ukuze uwenze, kodwa izinto ezimbalwa ezincane ezizinzisayo ezisebenza cishe zizodwa, zikubambe ngezinsuku ezokhathele kakhulu ukuthi ungazibamba. Umgomo bewungakaze ube usuku oluphelele. Bewuwusuku oluhamba kahle ngokuthembekile, olutholakala kuwe kungakhathaliseki ukuthi uvuke ugqugquzelekile noma cha.
Iphuzu ngokuthi umkhuba ungenele nini
Umkhuba omuhle ungathwala okuningi. Awukwazi ukuthwala konke, futhi awuhloselwe lokho.
Uma umoya wakho uhlala uphansi amasonto kungakhathaliseki ukuthi izinsuku zakho zizinze kangakanani, uma ungakwazi ukulala noma ulala sonke isikhathi, uma ukukhathazeka kungehli, uma ukudlula osukwini olujwayelekile kuzwakala kungaphezu kokuthi ungakuphatha, lokho akusona isibonakaliso sokuthi umkhuba wakho wehlulekile. Kuyisibonakaliso sokuthi kukhona okujulile okucela ukunakwa, futhi umkhuba bewungakaze ube yithuluzi elifanele lakho. Ukufinyelela kudokotela noma kumeluleki uma usesimweni esinjalo akusona ukudela imikhuba emincane. Kuwukwengeza uhlobo losizo abangazange baludalelwe ukululetha. Ungagcina ukuphefumula kwasekuseni futhi usadinga okungaphezu kokuphefumula. Zombili lezi zinto ziyiqiniso, futhi ukucela okunye kungenye yezinto ezizinzile ongazenza.
Imithombo
- UCL News, How long does it take to form a habit?
- British Journal of General Practice (PMC), Making health habitual: the psychology of 'habit-formation' and general practice
- Cleveland Clinic, Circadian Rhythm: What It Is, How It Works
- Mayo Clinic Press, The mental health benefits of routine