Qala Ngokuncane Kunalokho Ocabangayo

Cabanga ngesikhathi sokugcina lapho unquma khona ukushintsha okuthile kube ngcono. Mhlawumbe kwakuwukuzivocavoca, noma ukuphuza amanzi amaningi, noma ukulala kusesekuseni. Kunethuba elihle lokuthi uhlelo lwaluqwashise. Ihora e-gym, izinsuku ezinhlanu ngesonto. Uhlelo lwasekuseni olusha oluphelele, luqala ngoMsombuluko.

Futhi kunethuba elihle lokuthi lwahlala cishe isonto.

Lokhu akulona iphutha lesimilo. Kuyinkinga yokwakheka. Sivame ukwethula imikhuba emisha ngosayizi ophelele, phezu kwegagasi lokugqugquzeleka, futhi ukugqugquzeleka kungukugcwala kolwandle. Kungena ngamandla bese kubuyela emuva. Uma kuphuma, umkhuba omkhulu awunalutho olubambelele. Ngakho uyawa, bese sinquma ukuthi asinasiyalo. Isiyalo asikaze sibe yinkinga. Usayizi wesinyathelo sokuqala yiwo owawuyinkinga.

Kungani okuncane kusebenza

Kukhona ucwaningo lwangempela ngaphansi kweseluleko esilula sokuqala ngokuncane.

Imikhuba yakheka ngokuphindaphinda endaweni engaguquki. Wenza into encane efanayo, endaweni efanayo osukwini lwakho, kaninginingi, kuze kuyeke ukudinga isinqumo bese kuqala ukuzwakala kuzenzakalela. Ucwaningo olucashunwa kabanzi olwabacwaningi base-University College London lwathola ukuthi lokhu kuthatha isikhathi, isilinganiso esicishe sibe izinsuku ezingu-66 ukuze ukuziphatha kuzenzakalele, ngobubanzi obukhulu obuncike emuntwini nasemkhubeni.

Okutholwe okubili kulowo msebenzi kufanele kubanjwe. Okokuqala, ukuziphatha okwaba ngokuzenzakalelayo ngokushesha kunako konke kwaba lokho okulula. Ukuphuza ingilazi yamanzi kwangena endaweni ngokushesha kakhulu kunokwenza ama-sit-up angu-50 ngaphambi kwesidlo sasekuseni. Okwesibili, ukuphindaphinda kwasekuqaleni kubaluleke kakhulu, futhi ukuphuthelwa usuku olulodwa akuzange kuphazamise inqubo. Abacwaningi abangemuva kwako, bebhalela abasebenzi jikelele bezokwelapha, bakubeka ngokusobala: khetha okuthile okuncane nokulula, kuxhume emzuzwini osuvele unawo, uvumele ukuphindaphinda kwenze umsebenzi.

Ngakho isizathu sokuqala ngokuncane akusiwo nje esokuthi "ziphathe kahle," nakuba lokho kuyiqiniso nako. Umkhuba omncane uphindaphindwa ngokwethembeka kakhudlwana, futhi ukuphindaphinda okuthembekile kuyinjini yangempela yoshintsho.

Wehlise uze ucishe uhlekise

Iqhinga ukwenza inguqulo yokuqala yomkhuba ibe ncane kangangokuthi kunzima ukuthi cha.

• "Zivocavoce kakhulu" kuba "yenza i-push-up eyodwa," noma "gqoka izicathulo zami zokuhamba."
• "Funda kakhulu" kuba "funda ikhasi elilodwa."
• "Phuza amanzi amaningi" kuba "ingilazi eyodwa nesidlo sasekuseni."
• "Zindla" kuba "ukuphefumula kathathu kancane emva kokuhlala phansi."

Lokhu kuzwakala kulula kakhulu ukuba kube nesidingo. Yilona iphuzu. Umgomo ongeke wehluleke kuwo ngosuku olubi umgomo osinda izinsuku ezimbi. Futhi izinsuku ezimbi yikhona kanye lapho imikhuba ivame ukwaphuka khona.

Inguqulo encane yenza imisebenzi emibili ethule. Igcina iketango lingaphukanga, ngakho uhlala uwuhlobo lomuntu olwenza le nto. Futhi ikuqalisa, okuyingxenye enzima kunazo zonke. Izinsuku eziningi, uma izicathulo zakho sezifakiwe, uzohamba. Uma incwadi isivuliwe, uzofunda ngaphezu kwekhasi. Kodwa ngosuku ongeke ufunde, inguqulo encane isayabalwa, futhi ugcine uchungechunge luphila.

Indlela elula yokusetha owodwa

1. Khetha umkhuba owodwa. Owodwa nje. Ukubeka izinto ezintsha ezintathu kanyekanye kuwugibe womgomo omkhulu ozifihlile.
2. Wehlise uze uzwakale cishe ulula kakhulu ukuba uzihluphe ngawo. Uma uzwakala uwubuwula kancane, uwuthole kahle.
3. Wuxhume entweni osuvele uyenza nsuku zonke. "Emva kokuthela ikhofi lami lasekuseni, ngithatha ivithamini yami." Umkhuba osuvele ukhona uba yisikhumbuzi.
4. Wenze, uvumele uzwakale kahle. Umzuzwana omncane wokwaneliseka, ngisho nokuqaphela nje ukuthi "sekwenziwe," kuwusiza ukuba ugxile.
5. Wuvumele ukhule ngesikhathi sawo. Uma inguqulo encane isizenzakalela, ivame ukukhula ngokwemvelo. I-push-up eyodwa iba yisihlanu ngoba usuvele ulapho phansi.

Futhi uma uphuthelwa usuku, futhi uzophuthelwa, kuthathe njengosuku olulodwa oluphuthiwe, hhayi ukwehluleka. Ucwaningo luyaduduza lapha: ukushelela okukodwa akuwuchithi umsebenzi wakho osuwenzile. Uphinda nje uwuqhube kusasa. Abantu abaphumelela ekwakheni imikhuba akusibo labo abangaphuthelwa. Yilabo abangaphenduli usuku olulodwa oluphuthiwe lube yishumi.

Inothi elilodwa eliqotho. Ukwakha imikhuba engcono kuyinto yangempela nenamandla, kodwa akusona isixazululo sakho konke. Uma uborhana nesimo somoya esiphansi, ukukhathazeka, noma umuzwa wokuthi ngeke uzenze wenze lutho nakancane, lokho kufanele ukuthathe ngokungathi sína bese ukhuluma ngakho nodokotela noma udokotela wengqondo. Ngezinye izikhathi isinyathelo esinomusa kakhulu, esihlakaniphile akusiwo umkhuba omncane. Ukufinyelela usizo.

Emsebenzini wansuku zonke wokuba nempilo engcono kancane, nokho, isinyathelo cishe njalo siyafana. Yehla ube muncane kunalokho okuzwakala kunengqondo. Muncane kunalokho. Bese uyaqala.

Imithombo

• British Journal of General Practice (via PubMed Central), Making health habitual: the psychology of 'habit-formation' and general practice
• University College London, How long does it take to form a habit?