Amathiphu asheshayo
- Wenze umgomo ube mncane ngokwanele ukuwugcina ngosuku olubi.
- Qondisa esenzweni osilawulayo, hhayi umphumela.
- Khetha isizathu esikubalulekela ngempela.
Cabanga ngomgomo wokugcina wokuzivocavoca owawenza kodwa awuwugcinanga. Cishe kwakungekho okungalungile ngawe. Kwakukhona okungalungile ngomgomo.
Iningi layo lakhelwe ukwehluleka kusukela ekuqaleni. Mikhulu kakhulu, ayicaci kahle, ibophezelwe kakhulu enanini elisikalini, futhi incike kakhulu esisusweni, esiyisivakashi esaziwa ngokungathembeki. Uqala ngamandla. Bese kufika isonto elinzima, uphuthelwa yizinsuku ezimbalwa, bese yonke into izwakala yephukile, ngakho uyayiyeka buthule. Lokho akusona isici esibi somuntu. Kuyisici sokwakheka.
Izindaba ezinhle ukuthi imigomo ingakhiwa kangcono. Futhi ucwaningo ngalokho okwenza umgomo wokuzivocavoca ubambelele lucace ngokumangazayo, luze lukhulule kancane.
Wenze mncane ngokwanele ukuze ube yisicefe
Iphutha elivame kunawo wonke ukuqondisa phezulu kakhulu. "Ngizozivocavoca nsuku zonke" noma "Ngizokwehlisa amaphawundi ayishumi kule nyanga" kuzwakala kunentshisekelo. Empeleni kuwuhlelo lokudumazeka. Iseluleko seMayo Clinic siphambene nokuhlaba umxhwele: khetha into eyodwa encane engokoqobo uma ubheka impilo yakho yangempela, umsebenzi wakho, nomndeni wakho, bese uqala lapho. Hhayi imigomo eyisithupha. Eyodwa.
Umgomo omncane ngokwanele ukuze uzwakale ucishe ube lula kakhulu ngumgomo ozobe usawenza emva kwezinyanga ezintathu. "Hamba imizuzu eyishumi emva kwesidlo sasemini." "Amaseshini amabili amandla ngesonto." "Nweba imizuzu emihlanu ngaphambi kokulala." Lezi azizwakali ziyinto enkulu. Yingakho kanye zisebenza. Ungazigcina ngosuku olubi, futhi izinsuku ezimbi yilapho iningi lemigomo lidedelwa khona.
Isimo se-SMART, ngamafuphi
Cishe uke wezwa ngemigomo ye-SMART. Uhlaka luwusizo ngempela uma ususa ukukhazimula kwezenkampani. IMayo Clinic neCleveland Clinic zombili ziyalusebenzisa, futhi lumele okuqondile (specific), okulinganisekayo (measurable), okufinyelelekayo (attainable), okufanelekile (relevant), nokunesikhathi (timely).
Ngamazwi acacile, lokho kusho:
- Okuqondile. "Ngifuna ukuhamba izinyathelo ezingu-6,000 ngosuku" kunqoba "Ngifuna ukunyakaza ngokwengeziwe." Imigomo engacacile ayikuniki lutho ongalwenza ngempela.
- Okulinganisekayo. Kufanele ukwazi ukusho ukuthi ukwenzile yini. Izinyathelo, imizuzu, amaseshini, noma yini ongayibala.
- Okufinyelelekayo. Qala lapho ukhona, hhayi lapho ufisa ukuba khona. ICleveland Clinic iphakamisa ukuthi osaqalayo aqonde ezinyathelweni ezingu-6,000 ngaphambi kokujaha ezingu-10,000.
- Okufanelekile. Kufanele kuxhumane nesizathu okhathala ngaso ngempela, hhayi lesi ocabanga ukuthi kufanele ukhathale ngaso.
- Okunesikhathi. Sinike isikhathi esilinganiselwe, futhi uhlukanise inguqulo enkulu ibe yizigaba ezincane.
Ungakwenzi lokhu kube okuyinkimbinkimbi kakhulu. Uhlaka luyithuluzi, hhayi ukuhlolwa. Inhloso nje ukuguqula isifiso sibe yinto ecacile ngokwanele ukuyenza kusasa.
Qondisa ekwenzeni, hhayi umphumela
Nalu ushintsho olushintsha konke. Kunomehluko phakathi komgomo womphumela nomgomo wenqubo. Umgomo womphumela ngumphumela owufunayo: ehlisa amaphawundi ayishumi nanhlanu, gijima i-5K, ungene kuma-jean amadala. Umgomo wenqubo yisenzo ngokwaso: hamba kathathu kuleli sonto, wenze umsebenzi wakho wamandla ngoLwesibili nangoLwesihlanu.
Inkinga ngemigomo yemiphumela ukuthi awuyilawuli ngokugcwele. Isisindo sakho, ijubane lakho, ijubane lokushintsha komzimba wakho, akukho kulokhu okuphendula ngqo emzamweni. Ungenza konke kahle bese inombolo icishe ingasuki, bese umgomo uzwakala njengokwehluleka kanti wawungekho. Imigomo yenqubo uyilawula ngokuphelele. Wawuhambile noma awuhambanga. Futhi ngaso sonke isikhathi uwenza, uqoqa ukunqoba okuncane, okungenakuphikwa.
Lokho kunqoba okuncane kubaluleke ngaphezu kwalokho okubukeka ngakho. Ngakunye kwakha umuzwa wakho wokuthi ungumuntu owenza lokhu, okuyimoto ethule yokungaguquki kwesikhathi eside. Beka umphumela njengekhompasi ekude uma uthanda. Kodwa qondisa ukunaka kwakho kwansuku zonke enqubweni.
Khetha isizathu esingesakho ngempela
Kukhona enye ingxenye, futhi ingaba ebaluleke kunazo zonke. Ucwaningo olulandela abantu ezinqumeni zabo zokuzivocavoca lwathola ukuthi *okwenza* okungemuva komgomo kubikezela ukuthi uzohlala yini. Abantu abaqhutshwa yizizathu zangaphakathi, bekwenza ngoba ukunyakaza ngokwako kwakuzwakala kukuhle, ngoba kwakuhlanza ikhanda labo, ngoba babethanda ukuthi bangobani ngezinsuku ababenyakaza ngazo, baqhubeka bazizwa bengcono ngakho. Abantu abaqhutshwa yingcindezi yangaphandle, ukubukeka, noma icala abazange. Lezo zisusa zafiphala, zahamba nomkhuba.
Ngakho uma ubeka umgomo, hlala nesizathu okwesikhashana. "Ukubukeka ngendlela ethile emcimbini" ayivamile ukusinda. "Ngoba ngilala kangcono futhi ngizizwa ngizinzile uma nginyakaza" ivame. Ukuzivocavoca okufanayo, uphethiloli ababili abehlukene. Omunye uyaphela.
Le yingxenye exhuma ukuzivocavoca empilweni ezolile, ezinzile. Ukunyakaza okwenza ngoba kukuzolisa ngempela ukunyakaza ozobe usakwenza eminyakeni ezayo. Yakha umgomo uzungeze lowo muzwa, hhayi uzungeze umnqamulajuqu noma inombolo.
Uma kushelela, futhi kuzokwenzeka
Uzophuthelwa yizinsuku. Wonke umuntu uyaphuthelwa. Umgomo owephuka ngomzuzu oyeqa iseshini wawubuthaka kakhulu kusukela ekuqaleni. Yakha ilindelo lokushelela, futhi unqume kusenesikhathi ukuthi usuku olulodwa oluphuthelwe luwusuku olulodwa nje oluphuthelwe, hhayi isinqumo secala.
Uma ubulokhu uzama ukuqala ukunyakaza kodwa ngempela ungakwazi, hhayi ngenxa yeshejuli ematasa kodwa ngenxa yobunzima noma ukukhathala okungapheli, lokho kufanele ukuphakamise nodokotela. Ngezinye izikhathi lokho okubukeka njengenkinga yesisusa kuyinkinga yempilo noma yesimo somoya engaphansi, futhi lokho kufanelwe ukunakekelwa kwangempela, hhayi ingcindezi eyengeziwe kuwe. Futhi uma unesifo senhliziyo, ukulimala, noma enye inkinga yempilo, xhumana nodokotela ngaphambi kokwandisa. Isithembiso esincane, esigciniwe kuwe, esenzelwe isizathu okholelwa kuso, sizokuthwala kude kunomgomo onentshisekelo enkulu owake wawulahla.
Sources
- Mayo Clinic Health System, Setting SMART goals for success
- Cleveland Clinic, SMART Fitness Goals You Can Actually Keep
- National Center for Biotechnology Information, Adaptive Goal Processes and Underlying Motives That Sustain Mental Wellbeing and New Year Exercise Resolutions