Amathiphu asheshayo
- Landelela isenzo osilawulayo, hhayi umphumela ongawulawuli.
- Landela umthetho owodwa: ungalokothi weqe izinsuku ezimbili zilandelana.
- Gcina inguqulo encane esabalwayo ngezinsuku ezimbi.
Kunohlobo oluthile lokwehluleka olungahlangene nomkhuba ngokwawo. Uqala inqubo entsha, uqala ukuyilandelela, uchungechunge luyakheka, bese ngolunye usuku uyaweqa. Iketango liyaphuka. Futhi ngandlela thile ukweqa usuku olulodwa kwenza yonke into izwakale ingasho lutho, ngakho uyayeka, futhi isilandeleli ebekufanele sikuqhubekise siba insika encane yokudela.
Uma lokho kwenzeke kuwe, inkinga ngokuvamile akusiyo ukuziqoqa kwakho. Yindlela ukulandelela okwasethwa ngayo. Isilandeleli semikhuba siyithuluzi, futhi njenganoma yiliphi ithuluzi singasetshenziswa ngendlela ekusizayo noma ngendlela ekusebenza kabi ngokuthulile. Umehluko ufanelwe ukuwenza kahle, ngoba ukulandelela okwenziwe kahle kungenye yezindlela ezithembeke kakhulu zokwenza ukuziphatha okusha kunamathele.
Kungani ukulandelela kusebenza nhlobo
Umkhuba wakheka ngokuphindaphinda esimweni esizinzile. Wenza into, esimweni esifanayo, kaninginingi, uze ubuchopho bakho buyeke ukudinga isinqumo sokuyiqala. Ekugcineni isaziso (ikhofi lakho eliphelayo, izicathulo zakho ngasemnyango, ukuhlala phansi etafuleni lakho) sivele siqale ukuziphatha ngokwaso. Yilowo umgomo wonke: ukususa isenzo ohlwini lwakho lokwenza usifake engxenyeni yosuku lwakho oluhamba ngaphandle komzamo.
Ukulandelela kuyasiza ngesikhathi esingaphambi kokwenzeka lokho, isigaba sokufunda, uma umkhuba usadinga umzamo oqondile futhi ungakakuzwa ukuba usiba okuzenzakalelayo. Uphawu olulula lwansuku zonke lukunika into umkhuba ongakakwazi ukukunika yona: ubufakazi obubonakalayo bokuthi uyavela. Abacwaningi abafunda ushintsho lokuziphatha bancoma khona kanye lolu hlobo lokuzibheka, iphepha lophawu elilula olubeka uphawu nsuku zonke, olusetshenziswa umkhuba uze uzihambele wodwa.
Kukhona nokulindela okuqotho okumele kubekwe lapha. Umusho odumile othi 'izinsuku ezingu-21 zomkhuba' uyinganekwane. Uma abacwaningi bekulinganisa ngempela, ukuzenzakalela kwathatha isikhathi eside kakhulu futhi kwehluka kakhulu phakathi kwabantu, ngokuvamile izinyanga ezimbalwa, ngesinye isikhathi okwengeziwe kakhulu. Ucwaningo olulodwa olwaziwayo lwafinyelela kumaphakathi wecishe izinsuku ezingu-66. Ngakho uma umkhuba wakho omusha ungazizwa ungenamzamo emva kwamaviki amathathu, akukho okungalungile ngawe. Umane usemaphakathini ajwayelekile enqubo ende, futhi isilandeleli sikhona ukukudlulisa kuyo.
Indlela ukulandelela okuguquka ngayo kube ugibe
Inkinga iqala uma isilandeleli siyeka ukusiza umkhuba futhi umkhuba uqala ukusiza isilandeleli. Amaphethini ambalwa akwenza lokhu cishe njalo.
- Uchungechunge oluphelele. Uma umphumela owamukelekayo kuphela kuyiketango elingaphukile, usuku olulodwa oluweqiwe luzwakala njengokwehluleka okuphelele, futhi ukuthi 'sengivele ngakonakalisa' kuba yimvume yokuyeka ngokuphelele.
- Ukulandelela okuningi kakhulu ngasikhathi sinye. Imikhuba emihlanu emisha, izilandeleli ezinhlanu, amathuba amahlanu okuzizwa usele emuva. Ukulandelela kuba umsebenzi wako wesikhathi esigcwele, futhi ngomzuzu okuzwakala ngawo njengomsebenzi, sekuphelile.
- Ukukala into engalungile. Ukulandelela inombolo ongakwazi ukuyilawula ngokugcwele (isisindo esikalini, amahora obuthongo) esikhundleni sesenzo ongasenza (ukuhamba, isikhathi sokucima izibani) kukubeka ukuzizwa sengathi wehlulekile ngisho nangezinsuku owenze ngazo yonke into ngendlela efanele.
- Konke ukwahlulela, akukho umusa. Isilandeleli esikukhombisa kuphela lapho wehluleke khona siba yinto oyigwemayo, futhi ithuluzi olikugwemayo ngeke likusize.
Qaphela ukuthi akukho kulokhu okuyinkinga ngomkhuba. Konke kuyizinkinga ngohlelo lokunika amaphuzu. Lungisa uhlelo bese umkhuba uba lula kakhulu ukuwugcina.
Indlela emnene yokulandelela
Inhloso yisilandeleli esikudonsela phambili ngezinsuku ezinhle futhi sikuxolele ngezimbi. Nakhu indlela yokwakha esisodwa.
- Landelela umkhuba owodwa noma emibili, hhayi eyishumi. Khetha okubaluleke kakhulu njengamanje bese uvumela okunye kulinde. Ungangeza okuningi uma lokhu sekuzihambela kodwa.
- Landelela isenzo, hhayi umphumela. Beka uphawu ku-'ngiye ngahamba,' hhayi ku-'ngehlise isisindo.' Beka uphawu ku-'ngisembhedeni ngo-11,' hhayi ku-'ngilale amahora ayisishiyagalombili.' Ufuna ukunika amaphuzu into umzamo wakho owulawula ngempela.
- Kubophele entweni osuvele uyenza. Xhuma umkhuba omusha esazisweni esikhona, emva kokuxubha amazinyo, uma iketela lizicima, ngomzuzu ohlala phansi ngawo ukusebenza. Isaziso esizinzile senza okuningi kokukhumbula kunentando engazokwenza.
- Yenza isilandeleli sibe lula ngokungakholeki. Ikhalenda lephepha efrijini, inothi efonini yakho, umugqa wamabhokisi wokuhlola. Izinhlelo zokusebenza ezinhle zilungile, kodwa isilandeleli esihle kakhulu yileso ozosibeka uphawu ngempela ngaphandle kokucabanga.
- Sebenzisa umthetho othi "ungalokothi weqe kabili." Ukweqa usuku olulodwa kujwayelekile futhi, ngokududuzayo, akulimazi ngokubalulekile ukwakheka komkhuba. Abacwaningi bathola ukuthi usuku olulodwa oluweqiwe alucekeli phansi inqubekela phambili yakho, futhi umkhuba uyaqhubeka wakheka uma usuqhubeka. Uchungechunge lolokuqhubeka, hhayi ukuphelela. Ngakho umthetho owodwa ofanelwe ukugcinwa ukungeqi kabili kulandelana.
Lowo wokugcina uwukhiye othule wayo yonke into. Ingozi ayizange ibe usuku oluweqiwe. Yindaba ozitshela yona ngosuku oluweqiwe, leyo lapho ukushelela kanye kusho khona ukuthi wehlulekile futhi ungase uyeke nje. Faka esikhundleni sokuthi 'ngiphule uchungechunge lwami' ngokuthi 'ngiyeqa ngezinye izikhathi, futhi ngiyabuya,' bese isilandeleli singabe sisakwazi ukukukhuluma ukuba uyeke.
Ukukwenza kunamathele uma ugqozi ludamba
Ugqozi luyisisekelo esibi, ngoba luyeza luhambe. Yakhela izinsuku ongazizwa ngazo.
Gcina umgomo uphansi ngokwanele ukuze uwedlule ngosuku olubi. Inguqulo yemizuzu emibili yomkhuba isabalwa futhi isagcina iketango lokuphindaphinda liphila, okuyikho ngempela okwakha ukuzenzakalela. Ukuhamba uye ekugcineni komgwaqo kuyabalwa. Ama-pushup ayishumi ayabalwa. Ikhasi elilodwa liyabalwa. Ukuvela okuncane kunqoba ukungaveli nhlobo, sonke isikhathi.
Qaphela umkhuba uba lula, hhayi nje ibhokisi lihlolwa. Njalo ngeviki noma cishe, zibuze ukuthi le nto izwakala izenzakalela kangakanani manje uma kuqhathaniswa nalapho uqala khona. Lowo muzwa wokuthi 'lokhu kuya kuba lula' uyiqiniso, kungumkhuba owakhekayo, futhi ukukubuka kukhula kuwuphethiloli ongcono kakhulu kunochungechunge oluqhutshwa yicala.
Uma umkhuba usugcina uzihambela wodwa, ungasithatha isilandeleli sithathe umhlalaphansi. Yilowo umgomo, hhayi ukulandelela phakade. Iphepha lophawu liyisikhwelo. Uma isakhiwo sesimile, uyasehlisa isikhwelo.
Nini okumele udambise ukulandelela ngokuphelele
Kwabanye abantu, ukulandelela kuwela kokuthile okusinda kakhulu, lapho usuku oluweqiwe luletha usizi lwangempela, noma ukukala ukudla, ukunyakaza, noma isisindo kuqala ukuzwakala kuphoqelela kunokusiza. Uma isilandeleli sikwenza ukhathazeke kakhulu esikhundleni sokuba uzinze kakhulu, lokho kuwuphawu lokuthi usibeke phansi. Iphuzu lanoma yikuphi kulokhu yimpilo ezolile, ezinze kakhulu, futhi alikho ibhokisi lokuhlola elifanele ukushintshanisa lokho.
Uma isifiso sokulandelela, sokubala, noma sokulawula sizwakala kunzima ukusicima, noma sihlanganisiwe nendlela ozizwa ngayo ngomzimba wakho noma ngokubaluleka kwakho, lokho kufanelwe ukukhulunywa nodokotela noma nochwepheshe wezengqondo. Uvunyelwe ukufuna ukwakha imikhuba emihle nokufuna ukukwenza ngobumnene. Lezo zinto ezimbili azikaze zilwisane.
Imithombo
- National Center for Biotechnology Information, Making health habitual: the psychology of 'habit-formation' and general practice
- National Center for Biotechnology Information, Time to Form a Habit: A Systematic Review and Meta-Analysis of Health Behaviour Habit Formation
- NIH News in Health, Creating Healthy Habits