Amathiphu asheshayo
- Thola imizuzu emihlanu kuya kweyishumi nanhlanu yokukhanya kwasekuseni ngokushesha emva kokuvuka.
- Gcina isikhathi sakho sokuvuka sicishe sifane, ngisho nangempelasonto.
- Yengeza umkhuba owodwa omncane ngesikhathi, hhayi emihlanu kanyekanye.
I-inthanethi inemibono ngokusa kwakho. Vuka ngo-5. Cwilela eqhweni. Zindla ihora, ubhale amakhasi amathathu, ugijime, ufunde, futhi ngandlela thize wenze konke lokhu ngaphambi kokuba abanye bethu bathole ikhofi lethu. Kuyakhandla nokukufunda nje, futhi uma wake wazama ukukopisha omunye waleyo mikhuba wayeka ngoLwesine, usuvele uyayazi inkinga. Yakhelwe impilo yomunye umuntu.
Umkhuba omuhle wasekuseni akuwona umdlalo obukiswayo. Kuyizenzo ezimbalwa ezincane, ezenziwa njalo, ezikusiza uqale usuku uzinzile esikhundleni sokugijimela. Omuhle kunawo wonke uleyo ozowugcina ngempela. Lokho kuvame ukusho ukuqala ngokuncane nangokulula kunalokho abagqugquzeli abakuphakamisayo.
Ake sakhe owodwa ofanela umuntu oyiye ngempela.
Qala ngokuthi ukusa kungokwani
Ngaphambi kokwengeza noma yini, cacisa umsebenzi. Umkhuba wasekuseni cishe wenza izinto ezintathu: uvusa umzimba wakho ngobumnene, wubeka ingqondo yakho ikhomba endaweni efanele, futhi ususa izinqumo ezimbalwa ukuze amahora okuqala angezwakali eyisiyaluyalu. Awudingi wonke umkhuba wempilontle ukwenza lezo zinto ezintathu. Udinga izinsika ezimbalwa ezithembekayo.
Ngakho khetha ngokusekelwe kulokho ukusa kwakho okuntulayo. Uma uvuka udangele futhi ukhathazekile, ungadinga ukukhanya nokunyakaza. Uma uvuka usuvele usalele emuva, ungadinga ukulungiselela ngobusuku obedlule. Yakhela isikhala sakho, hhayi umbukiso womunye umuntu.
Izinsika ezintathu okufanele uzicabangele
Yilezi ezinesisekelo esikhulu. Khetha eyodwa noma ezimbili uqale. Hhayi zontathu.
Thola ukukhanya kwasekuseni
Lena yiwona mandla athule omkhuba omuhle wasekuseni, futhi cishe imahhala. Uma amehlo akho engenisa ukukhanya okuqhakazile ekuseni kwosuku, kusetha iwashi lakho langaphakathi, isigqi esilawula ubuthongo bakho, amandla, nomoya usuku lonke. Ucwaningo ngokukhanya kwelanga nempilo yomuntu luchaza ukuthi ukukhanya kwasekuseni kususela isikhathi se-melatonin emzimbeni wakho ngaphambili, okusiza uzizwe uphapheme ekuseni futhi ulale kalula ebusuku.
Awudingi isibani esibizayo. Ukuphuma ngaphandle imizuzu emihlanu kuya kweyishumi nanhlanu, noma ngisho ukuphuza ikhofi lakho ngasefasiteleni elinelanga, kuthumela isignali. Ezinsukwini eziguqubele, kunike isikhathi eside kancane. Ingenye yezinto ezilula kakhulu ongazenzela ubuthongo bakho nomoya wakho.
Nyakazisa umzimba wakho kancane
Hhayi ukujima, ngaphandle kokuthi uyakufuna. Into nje etshela umzimba wakho ukuthi usuku seluqalile, ukwelula ngobumnene, ukuhamba kancane, imizuzu embalwa yokunyakaza okulula. Kuhlanganise nalokho kukhanya kwasekuseni bese uthola izinzuzo ezimbili ngesikhathi esisodwa. Ukunyakaza kuqala kuvame ukuphakamisa umoya wakho kucacise inkungu yasekuseni, futhi kwenza umsebenzi wosuku olusele uzwakale ungokwemvelo kakhudlwana.
Gcina isikhathi sakho sokuvuka sizinzile
Lena engabukeki kahle kodwa ebaluleke kunazo zonke. Ukuvuka cishe ngesikhathi esifanayo nsuku zonke, kufaka nezimpelasonto, kungenye yezindlela eziqine kunazo zonke zokugcina iwashi lakho langaphakathi lisesigqini. USonto ohluke kakhulu udunga isonto lonke, kancane njengomthamo omncane we-jet lag. Awudingi ukuqinela. Ngaphakathi kwehora elilodwa kwanele.
Wenze ubambelele ngokuwenza omncane
Nansi lapho iningi lemikhuba yasekuseni ifela khona: abantu bazama ukwengeza imikhuba emisha emihlanu ngesikhathi esisodwa, bayibambisise isonto elilodwa, bese beyilahla yonke. Lokho akukhona ukwehluleka kwamandla engqondo. Yindlela imikhuba esebenza ngayo nje.
Ucwaningo ngokwakheka kwemikhuba lucacile futhi luyakhulula kancane. Imikhuba yakheka ngokuphinda isenzo esisodwa esithile kumongo ozinzile kuze kube kuzenzakalela, futhi lokho kuthatha isikhathi, ngokuvamile izinyanga ezimbalwa ukuze isenzo esilula sizwakale sizenzakalela, ngezinye izikhathi kudlule lapho. Indlela yokuwina akusona ukushuba. Kuwukuphindaphinda ongakuqhubekisa.
Imithetho embalwa esiza ngempela:
- Qala ngento eyodwa. Khetha insika eyodwa uyenze kuphela leyo amasonto ambalwa. Yengeza elandelayo uma eyokuqala isiyazwakala ilula.
- Xhuma umkhuba omusha entweni oyenzayo kakade. "Emva kokuqala ikhofi, ngiphumela ngaphandle imizuzu emihlanu." Umkhuba okhona kakade yisona sikhumbuzi esithembeke kunazo zonke.
- Wenze ube lula kakhulu ukuwuyeqa. Imizuzu emibili yokwelula yehlula icebo lemizuzu engamashumi amathathu owesabayo. Ungenza okwengeziwe njalo uma usuqalile.
- Lungiselela ngobusuku obedlule. Beka izingubo, ugcwalise ingilazi yamanzi, ulungise ikhofi. Ukusa kuhamba kangcono uma ungenzi zonke izinqumo usalele.
- Lindela ukweqa izinsuku. Ukweqa kanye akwephuli lutho. Kuqhubeke nje ekuseni okulandelayo. Ukwenza njalo emasontweni kubaluleke kakhulu kunochungechunge oluphelele.
Vumela ube ngowakho
Umkhuba wakho awudingi ubukeke njengowanoma ubani ku-inthanethi. Mhlawumbe uyizinto ezintathu: ukukhanya, ukwelula, nemizuzu eyishumi yokuthula ngaphambi kokuvuka kwendlu. Mhlawumbe kuwukuvuka nje ngesikhathi esifanayo uphumele ngaphandle nekhofi lakho. Uma ukushiya uzinzile kunesiyaluyalu obunaso ngaphambili, uyasebenza.
Isexwayiso esithobekile. Uma uthola ukuthi awukho umkhuba wasekuseni othinta ukudangala okunzima, okuqhubekayo, umoya ophansi, noma ukwesaba usuku oluzayo, lokho kufanele ukunakwe. Umkhuba uwusekelo, hhayi ikhambi. Ubunzima bokuvuka obuhlala amasonto, noma ukusa okuphethwe ukukhathazeka noma usizi, yizinto okufanele uzisho kudokotela noma kumeluleki. Futhi ngaphambi kokuqala noma yikuphi ukuzivocavoca okusha, ikakhulukazi uma unesimo sempilo, xoxa nodokotela wakho ngokuhambelana nawe.
Qala kusasa. Khetha into eyodwa encane. Ngena ekukhanyeni, bese uvumela okunye kwakheke kusukela lapho.
Imithombo
- National Library of Medicine (PMC), Benefits of Sunlight: A Bright Spot for Human Health
- National Library of Medicine (PMC), Making health habitual: the psychology of 'habit-formation' and general practice
- Harvard Health Publishing, 10 habits for good health