NgeSonto ntambama, ikhalenda ivuliwe, ikhofi lisashisa. Yileso sikhathi lapho amasu amahle abhalwa khona, futhi lapho cishe wonke ethola khona iphutha lawo elilodwa elibulalayo, ngoba umuntu owenza uhlelo unesikhathi, unamandla nekhanda elicacile, kanti umuntu ozolwenza ngoLwesine ngeke abe nakho lokho.
Ngeke ufune okuncane. Shiya inhloso yakho lapho oyibeke khona. Into okumele ishintshe ubukhulu besilinganiso sansuku zonke, futhi ubukhulu obulungile akubona lokho usuku lwanamuhla olungakuthwala, kodwa lokho usuku lwakho olubi kunazo zonke kule nyanga olungakuthwala.
Lokho kuzwakala njengokuyekethisa kanti kuyinto ephambene nalokho. Izinsuku zakho ezinhle bezingekho engozini. Izinsuku zakho ezimbi yilapho yonke into iwinwa noma ilahleke khona. Yizona ezinquma ukuthi lokhu kuyinto oyenzayo noma into obuvame ukuyenza. Yakhela zona bese uthola kokubili: inhloso ephakeme kanye nesilinganiso esisinda isonto langempela.
Umkhuba omusha kufanele ube mkhulu kangakanani?
Omncane ngokwanele ukuze ungene ngaphakathi kosuku lwakho olugcwele kakhulu enyangeni. Ulinganise khona bese uzowenza izinsuku eziyisishiyagalolunye kweziyishumi, futhi ukuphindaphindwa yikho okuguqula isenzo sibe yinto ezenzakalelayo.
Amasu amaningi alinganiswa ngekhalenda eyiphupho lapho kungekho sitimela esiphuzayo, akekho oshintsha umhlangano awufake kusihlwa sakho futhi akukho ngane egulayo. Leyo khalenda ayikho, futhi uhlelo olwakhelwe yona luyehluleka ngoLwesibili olujwayelekile. Bese abantu bafunda lokho kwehluleka njengokuntuleka kwentando eqinile, okuwukuxilonga okungalungile futhi okuholela esixazululweni esingalungile.
Kukhona isizathu sesibili sokwehlisa isilinganiso esingahlangene nokukhuthazeka. Umsebenzi wokwakheka kwemikhuba oshicilelwe ku-British Journal of General Practice wathola ukuthi ukuzenzakalela kwafinyelela izinga elilinganiselwa ezinsukwini ezingu-66 zokwenza nsuku zonke, nokuthi izenzo ezilula ziba ngezizenzakalelayo ngokushesha kunezinkimbinkimbi. Ngakho isilinganiso esincane asikho nje lula ukusiqeda. Sifinyelela ekhona lapho ungasadingi ukunquma ngokushesha kunesikhulu, okusho ukuthi ufika enguqulweni ezenzakalelayo yomkhuba ngaphambi komuntu owaklama into ebukekayo ngeSonto.
Ngisithola kanjani isilinganiso esifanele?
Yenza isivivinyo sosuku olumatasa kakhulu. Cabanga ngosuku olugcwele kunazo zonke enyangeni edlule, ihora nehora, bese uzibuza ukuthi iyiphi inguqulo yomkhuba ebizongena kulo ngaphandle kokuthi kukhanselwe okunye.
Kwenze ngezinyathelo ezintathu bese ubhala phansi impendulo.
- Luqambe usuku. Olungempela oselwenzekile, hhayi olulinganisiwe. Izinsuku ezilinganisiwe ziyinganekwane.
- Thola isikhala. Kuphi kulolo suku lapho bekunembobo yangempela yemizuzu eyishumi noma eyishumi nanhlanu? Ngaphambi kokuvuka kwendlu, phakathi kwemihlangano emibili, ngokushesha ngemuva kokuyisa izingane esikoleni.
- Linganisa isilinganiso ngesikhala, bese ususa amaphesenti angamashumi amabili. Isisekelo kufanele sizwakale silula kancane ngosuku osibhala ngalo. Lelo gebe yilo elikhokhela usuku olugcina lubi kunosuku olubi obulukhumbula.
Isisekelo siwuklamo lwangempela, hhayi indawo yokuwela. Lowo mehluko ubaluleke ukwedlula ukuzwakala kwawo. Indawo yokuwela yilokho okwehlela kukho lapho izinto zonakala, okusho ukuthi ithwala umuzwa omncane wokwehluleka njalo lapho uyisebenzisa. Uklamo yiyona nto into eyiyo. Wenza isisekelo, bese noma yini engaphezu kwaso iba yinto eyengeziwe ozikhethele ukuyenza.
Ukwehlisa isilinganiso kuyafana yini nokujonga phansi?
Cha. Inhloso ayinyakazi nakancane. Yisilinganiso sansuku zonke kuphela esilinganiswa ngosuku olubi kunazo zonke, ngoba izinsuku ezimbi yilapho ukungaguquki kunqunywa khona ngempela.
Kusho ngezinombolo bese umbono ufika. Umuntu ogijima amakhilomitha amahlanu izikhathi ezine ngesonto amasonto amathathu bese eyayeka wenza amakhilomitha angamashumi ayisithupha. Umuntu onesisekelo semizuzu eyishumi nanhlanu, osidlulayo emasontweni amaningi futhi asibambe nasezinsukwini ezimbi, wenza okungaphezu kwalokho ngoMashi futhi usagijima ngoJuni. Akekho kulokhu kuqhathanisa obekufuna kancane. Oyedwa wabo waklamela ikhalenda anayo.
Yingakho futhi isisekelo singesona isicwili. Ekuseni okuhle uzoyenza yonke into, futhi kufanele. Isisekelo sikhona ukuze ekuseni okuhle kungabi yikho kuphela okubalayo.
Kuthiwani uma isisekelo sami sizwakala silula kakhulu?
Khona-ke mhlawumbe yisilinganiso esifanele, futhi ukhululekile ukusidlula noma nini uma uthanda. Isisekelo siwubuncane othembisa ukubudlula, hhayi isibikezelo salokho ozokwenza ngempela.
Ugibe lapha yisonto elihle. Kudlula amaseshini amathathu aqinile, isisekelo siqale sibukeke siyize, bese uyasikhuphula buthule. Emasontweni amabili kamuva kufika isikhathi esinzima, isisekelo esikhuphuliwe asingeni kuso, bese umkhuba uyama. Isisekelo asikhuphuki ngenxa yesonto elihle. Sikhuphule kuphela ngemuva kwenyanga enzima ngempela lapho usidlule ngayo njalo, futhi noma kunjalo usikhuphule kanye, kancane.
Gcina izilinganiso ezimbili zibhalwe eceleni komunye nomunye: inguqulo egcwele nenguqulo yesisekelo. Amakholomu amabili, ikhadi elilodwa, ukubuka kanye. Yilelo ithuluzi lonke, futhi yilo umehluko phakathi kokuzenzela into ngehora leshumi ebusuku nokufunda umyalelo.
Inguqulo encane ikwenza ngempela okuthile?
Yebo, futhi lokhu kuyalinganiseka hhayi nje ukukhuthaza. Ukubuyekezwa ku-Primary Care Companion to The Journal of Clinical Psychiatry kuphawula ukuthi imizuzu engamashumi amathathu yokunyakaza okumaphakathi izinsuku ezintathu ngesonto kwanele ukuze uthole izinzuzo zempilo yengqondo, nokuthi akudingeki ukuthi kube ngokungaphazamiseki, ngoba ukuhamba kathathu imizuzu eyishumi kwenza lokho okwenziwa ukuhamba kanye imizuzu engamashumi amathathu.
Umqondo ofanayo usebenza nangaphandle kokuzivocavoca. Imizuzu eyishumi nanhlanu yokubhala usuku ngalunye lomsebenzi ingamahora angaphezu kwamashumi amahlanu ngonyaka. Imizuzu eyishumi yolimi, ebanjwe unyaka wonke, izokuyisa kude kunokugijima kwamasonto ayisithupha owakuyeka ngoFebhuwari. Izilinganiso ezincane ziyanqwabelana buthule futhi azidingi ukuba ube sezingeni lakho eliphezulu, okuyisona sizathu esenza ziqhubeke zisebenza ngezinyanga lapho ungekho kulelo zinga.
Kunenye inzuzo evela emasontweni asindayo kakhulu. Isisekelo esilinganiswe ngosuku lwakho olubi kunazo zonke sisho ukuthi uhlelo alusoze lukucele ukuba ukhethe phakathi komkhuba nomsebenzi. Singena kokubili, ngakho akukho okumele kudelwe futhi akukho okumele kuxoxwe kabusha ngesikhathi ungakwazi ukuxoxa kahle.
Izilinganiso ezimbili, zibhalwe phansi ngaphambi kokuqala kwesonto
Thatha uhlelo olubhale ngeSonto bese ufaka ikholomu yesibili eceleni kwalo. Inguqulo egcwele ngakwesobunxele, inguqulo yesisekelo ngakwesokudla, futhi ucacise ngokwanele ukuze umuntu okhathele akwazi ukukulandela ngaphandle kokucabanga. Bese uhamba isonto ngekholomu yangakwesokudla bese uthatha konke okungakwesobunxele njengomklomelo owuzuzayo.
Ocwaningweni olukhulu lwejimu olushicilelwe ku-Nature, abantu abangaphezu kwezinkulungwane ezingamashumi ayisithupha badlula ezinhlelweni ezingamashumi amahlanu nane ezehlukene zamasonto amane. Amaphesenti angamashumi amane nanhlanu alezo zinhlelo akhuphula ukuya ejimu ngesonto ngesikhathi esebenza, kanti amaphesenti ayisishiyagalombili kuphela aveza ushintsho olwaluselokhu lulinganiseka lapho amasonto amane esephelile. Ukwenza uhlelo lusebenze inyanga yingxenye elula. Ukulinganisa yingxenye enquma ukuthi lusasebenza yini ngesonto lesishiyagalolunye.
Gcina inhloso yakho lapho ikhona. Jonga phezulu, bhalisela into enzima, tshela abantu ukuthi ujongephi. Bese ulinganisa isilinganiso sansuku zonke ngoLwesine olubi kunazo zonke enyangeni, uzobe usakwenza ngesikhathi labo abaklamela usuku lwabo oluhle sebedlulele kolunye uhlelo.
Imithombo
- British Journal of General Practice, Making health habitual: the psychology of 'habit-formation' and general practice
- Primary Care Companion to The Journal of Clinical Psychiatry, Exercise for Mental Health
- Nature, Megastudies improve the impact of applied behavioural science