Ukubekelela Imikhuba: Ukwakha Izinqubo Ezintsha Phezu Kwezindala

Unqume, futhi, ukuqala ukuhlanza amazinyo ngentambo, noma ukwelula, noma ukuthatha ama-vitamin akho, noma ukuphuza amanzi amaningi. Uqotho ngakho. Futhi ngosuku lwesine usukhohliwe ukuthi kukhona. Lokhu kwenzeka cishe kuwo wonke umuntu, futhi akusona isici sesimilo. Umkhuba wawungenalutho ngokukukhumbuza ukuthi ukhona.

Leso sikhumbuzo esingekho yiyo yonke inkinga, futhi yiso sonke isixazululo. Umcwaningi wokuziphatha uBJ Fogg, ophethe i-Behavior Design Lab e-Stanford, uveza ukuthi ushintsho oluhlala isikhathi eside kuyivelakancane ukuthi luvela emandleni okuzimisela. Luvela esibonisweni esicacile, ukuziphatha okuncane ngokwanele ukukwenza kalula, nesigcwi esincane somuzwa omuhle ngemva kwalokho. Ukubekelela imikhuba yindlela ehlanzekile yokuthola kokuthathu. Uthatha umkhuba osuvele uwenza ngaphandle kokucabanga, bese ubekelela omusha phezu kwawo nya.

Ifomula icishe ibe lula kakhulu

UFogg ubiza umkhuba osuvele ukhona ngokuthi i-ankhora, ngoba ubamba ukuziphatha okusha endaweni. Iresiphi eyisisekelo ibukeka kanjena:

Ngemva kokuthi [into osuvele uyenza], ngizokwenza [umkhuba omusha omncane].

Yikho lokho. Izibonelo ezimbalwa:

• Ngemva kokuqalisa umshini wekhofi, ngizogcwalisa ingilazi yamanzi ngiwaphuze.
• Ngemva kokuxubha amazinyo ami ebusuku, ngizobeka izingubo zakusasa.
• Ngemva kokuhlala phansi edeskini lami, ngizobhala phansi into eyodwa ebaluleke kakhulu namuhla.
• Ngemva kokukhumula izicathulo zami zomsebenzi, ngizogqoka izicathulo zami zokuhamba.

I-ankhora ikwenzela ukukhumbula. Usuvele uqalisa ikhofi njalo ekuseni, ngokwethembeka, ngaphandle kwesikhumbuzo. Ngokunamathisela umkhuba omusha kulowo mzuzu, uboleka konke lokho kwethembeka. Ikhofi liba isiboniso, futhi awusoze wagcina umkhuba omusha ekhanda lakho nhlobo.

Ukuthi kungani lokhu kusebenza lapho izikhumbuzo zingasebenzi

Cabanga ngokuthi isikhumbuzo esijwayelekile sihluleka kanjani. I-app ikhala ngo-3 p.m. ikutshela ukuthi welule, kodwa uphakathi komusho entweni, ngakho uyasichitha. Kusasa uzosichitha ngokushesha. Isikhumbuzo silwela usuku lwakho ukuze kunakwe futhi ngokuvamile siyahluleka.

I-ankhora ayilwi nosuku lwakho. Iwusuku lwakho. Ubuzokwenza ikhofi, uxubhe amazinyo akho, uhlale edeskini lakho, uvale i-laptop yakho noma kunjalo. Lezo zikhathi zifika ngokwazo, emithungweni yemvelo yenqubo yakho, okuyilapho kanye unesekhondi elikhululekile lokwenza into eyodwa encane. Awuziceli ukuthola umzuzu omusha. Usebenzisa umzuzu obuvele uza.

Kunesizathu sesibili sokuthi kunamathele. Ngokuhlanganisa ukuziphatha ndawonye, umkhuba omdala ngamunye uba isiqalisi salandelayo, futhi ngokuhamba kwesikhathi lonke ukulandelana kusebenza cishe ngokuzenzakalela. Yingakho izinqubo zasekuseni zizwakala zingenamzamo uma sezihleliwe: isinyathelo ngasinye ngokuthule sibonisa esilandelayo.

Kwenze kube kuncane ngokwanele ukuthi ungehluleki

Indlela evame kakhulu ukubekelela imikhuba kuphuthela ngayo ukuthi abantu babekelela phezu kokuthile okukhulu kakhulu. Ngemva kokuhlala edeskini lami, ngizokwenza umsebenzi wemizuzu engama-30. Lowo akuwona umkhuba omncane, kuyiphrojekthi, futhi ubuchopho bakho buyakwazi. Ngakho ngosuku lokukhathala, uyawuyeqa, futhi uketango luyephuka.

Iseluleko sikaFogg ukunciphisa umkhuba omusha uze ube lula ngokuhlekisayo, uncane ngokwanele ukuthi ungawenza ugula, umatasa, noma ungenagqozi nhlobo. I-push-up eyodwa. Umusho owodwa. Ingilazi eyodwa yamanzi. Imizuzu emibili yokwelula, hhayi engamashumi amabili.

Lokhu kuzwakala njengokukhwabanisa, kanti akunjalo. Umgomo ekuqaleni akuwona ubungako besenzo. Kuwukuwayarin womkhuba. Uma isiboniso sesivusa ukuziphatha ngokwethembeka, ukuziphatha kuvame ukukhula ngokwako. I-push-up eyodwa iba ezimbalwa ngoba usuvele ulaphaya phansi. Ukwelula kwemizuzu emibili kuzelula kube kude ezinye izinsuku ngoba kuzwakala kumnandi futhi usuvele ukwenza. Ungakwenza okwengeziwe njalo. Umane ungenakuyeqa inguqulo encane.

Izindlela ezintathu zokuzilungiselela ukunqoba

Khetha i-ankhora esivele isebenza njengewashi

Amandla okubekelela ngamandla e-ankhora yakho. I-ankhora engathembekile yenza umkhuba ongathembekile. "Ngemva kwesidlo sasemini" kubuthakathaka kunokuzwakala kwakho, ngoba isidlo sasemini senzeka ngezikhathi ezehluke kakhulu futhi ngezinye izikhathi siyeqwa. "Ngemva kokuthela ikhofi lami lasekuseni" kuqinile njengedwala, ngoba kwenzeka ngephuzu elifanayo osukwini lwakho, nsuku zonke, endaweni efanayo. Khetha ama-ankhora azinzile, aqondile, nabophele esenzweni somzimba esicacile.

Fanisa umkhuba omusha nomzuzu

Ukubekelela kusebenza kangcono lapho umkhuba omusha ulingana ngokwemvelo lapho ufika khona. Ukwelula kubambana kahle nomzuzu ophuma embhedeni, lapho umzimba wakho ufuna ukunyakaza noma kunjalo. Inothi lokubonga lifanele umzuzu ikhanda lakho lifika emcamelweni. Ukuphuza amanzi kufanele umzuzu owenza ikhofi, ngoba usuvele umile ekhishini eduze kompompi. Uma umkhuba ufanele isikhala sawo, uzwakala ungewona kakhulu ukuphazamiseka kodwa uba njengesinyathelo esilandelayo esisobala.

Zinike umzuzu omncane wodumo

Le ngxenye iyeqiwa kanti akufanele. UFogg wathola ukuthi isigcwi esincane, esisheshayo somuzwa omuhle usiza umkhuba ugxile, ngoba ubuchopho bakho bukhumbula okwazwakala kumnandi futhi bufuna ukukuphinda. Umgubho ungaba cishe lutho. Okuthule "kuhle," ukumamatheka okuncane, ukumaka ohlwini, isandla esifubeni sakho. Kuzwakala kuyiwula. Kuyasebenza futhi. Utshela ubuchopho bakho ukuthi lokhu ukunqoba, futhi ubuchopho buphinda ukunqoba.

Uma uketango luphuka, futhi luzophuka

Akukho kubekelela okusinda usuku lokugula, iholidi, noma isonto eliyisiyaluyalu ngokuphelele. Uzophuthelwa okumbalwa. Lokho kujwayelekile futhi akusona isiphetho sanoma yini. Ucwaningo ngokwakha imikhuba luhambisana ngephuzu elilodwa: ukushelela okukodwa akususi inqubekela phambili yakho. Okubalulekile ukubuyela ekwenzeni okulandelayo, hhayi ukuzijezisa ngokuphuthelwe.

Umthetho owusizo abanye abantu abafunga ngawo ukuthi ungalokothi uphuthelwe umkhuba ofanayo kabili ngokulandelana. Phuthelwa kanye, impilo iyenzeka. Phuthelwa kabili, futhi uketango luqala ukufiphala. Ngakho uxolela ukuphuthelwa kokuqala ngokuphelele futhi uqinisekise ukuthi umzuzu we-ankhora olandelayo ukubuyisela endleleni. Inhloso iphethini eqinile ephelele, hhayi umudlandla ongaphukile ozogcina uwulilela.

Ukulindela okungokoqobo

Ukubekelela imikhuba yithuluzi, futhi lihle ezinguqukweni zansuku zonke ezinjengokunyakaza, amanzi, izinqubo zokulala, nezingcezu ezincane zokuzinakekela. Kusebenza ngoba kuncika endleleni imikhuba eyakheka ngayo ngempela kunasemzamweni weqhawe.

Kunemikhawulo efanele ukuqanjwa. Ngeke kukuthwale kudlule umkhuba okhungathekisa ngempela, futhi akukhona okuthatha indawo yosizo lapho kwenzeka okunzima kakhulu. Uma uzama ukushintsha ukuziphatha okubophele ekukhathazekeni, umoya ophansi, ukudla okungahleliwe, noma ukusetshenziswa kwezidakamizwa, umkhuba omncane obekelelwe emshinini wakho wekhofi ungumngane omuhle kodwa akuyona yonke impendulo. Lokho kufanelwe usizo lwangempela, futhi ukufinyelela kuchwepheshe kungamandla, hhayi ukwehluleka kwamandla okuzimisela.

Kodwa ezintweni ezinhle ezijwayelekile oqhubeka uhlose ukuzenza, lokhu kuthambe futhi kunokuxolela njengoba ukushintsha ukuziphatha kufinyelela. Akudingeki ubuyekeze yonke impilo yakho. Kumele nje uthole into eyodwa osuvele uyenza, uyivumele ithwale into eyodwa entsha encane kanye nayo. Bese enye. Inqubo iziyakhela isuka lapho.

Imithombo

• James Clear, Habit Stacking: How to Build New Habits by Taking Advantage of Old Ones
• Stanford Lifestyle Medicine, 5 Ways to Make Healthy Habits Stick, No Willpower Required
• National Center for Biotechnology Information, Targeting Reductions in Sitting Time to Increase Physical Activity and Improve Health