Kuyimizuzu engamashumi amabili kungakashayi u-10 ebusuku. Ikusasa selivele ligcwele, uyazi cishe ukuthi kunani kulo, futhi uzoyenza iningi layo, ngoba uvame ukwenza njalo. Ilaptop ivaliwe futhi usuku luhambe kahle. Kodwa futhi usuzolala ungakanqumi lutho, okusho ukuthi ikusasa yilona elizozinqumela wena, futhi ikusasa lithatha uhlangothi lwanoma yini ememeza kakhulu ngo-9 ekuseni.
Imizuzu eyishumi manje ikuthengela emuva ihora lokuqala lakusasa, futhi ikuthengela ngentengo ephansi. Izinqumo zishibhile namuhla ebusuku futhi zibiza kakhulu ngo-9 ekuseni. Lokhu akulona uhlelo lwakusihlwa futhi akuphathelene nokulala. Kungukulungiselela: izinyathelo ezintathu ezincane, ngokulandelana okungaguquki, uzenza umile uma uthanda, bese uyayeka ulale.
Kufanele ngenzeni ngempela ebusuku bangaphambili?
Izinto ezintathu, ngalolu hlelo, cishe emizuzwini eyishumi. Qamba into eyodwa okumele yenzeke kusasa, ubeke izinto ozozisebenzisa endaweni lapho uzokhubeka khona kuzo ngempela, bese uvala amabhuloho amabili angabangela ukuthi ubanjwe ungalindele ekuseni.
Yilolo lonke uhlu, futhi ubufushane bulo yilona phuzu. Uhlelo lwakusihlwa olude luwumsebenzi wesibili futhi luyalahlwa phakathi nesonto. Imizuzu eyishumi isinda nasosukwini olubi, futhi yilokho kuphela okubalulekile.
Bhala leyo nto eyodwa ephepheni esikhundleni sohlelo okumele uluvule. Beka izinto ozozisebenzisa emnyango, phezu kwekhibhodi, esihlalweni somshayeli: indawo edinga ukuzimisela ukuze uyigwemele. Ukubuyekezwa kwalokho ososayensi abakubiza ngokuthi ama-micro-environment kubonisa ukuthi indawo into ehlala kuyo ithinta ukuziphatha ikakhulukazi ngezinqubo ezenzeka ngokwazo, ngaphandle kokukucela ukuba ucabange, futhi isikhwama emnyango siwuhlobo lwasekhaya lwalowo mqondo. Ube usubhekana namabhuloho amabili, hhayi ngaphezulu, bese uyayeka. Noma yini ongayivalanga iyinkinga yakusasa ngamabomu, futhi manje isiyinkinga encane ngoba isibhaliwe phansi.
Kusiza ngani nje ukubhala ikusasa namuhla ebusuku?
Ngoba umsebenzi ongabhaliwe uqhubeka usebenza ngasese engqondweni, futhi ukuwubhala phansi ngokucacile yikho okuwumisayo. Ocwaningweni olulawulwayo lwaselabhorethri yokulala, abantu abachitha imizuzu emihlanu bebhala uhlu lwezinto zezinsuku ezizayo balala ngokushesha kunalabo abachitha leyo mizuzu emihlanu bebhala ngalokho ababekuqedile, futhi lapho uhlu lucaca khona lapho beshesha khona ukulala.
Okwakukalwa lapho kwakuwukuqala kobuthongo, kodwa indlela okusebenza ngayo yiyona nto efanele uyithathe. Ukubhala yikho okwenza umsebenzi, futhi ukucaca yikho okwenza ukubhala kusebenze. "Sebenza kuphrojekthi" kushiya konke ukucabanga kungenziwanga. "Qeda islayidi sesithupha usithumele ku-Ana kungakashayi u-10" kunqunywe ngempela, futhi into esinqunyiwe iyayeka ukucela ukunakwa.
Ucwaningo lokuhlela lukhomba kuleyo ndlela efanayo. Ukuhlaziywa okuhlanganisayo kwe-mental contrasting nezinhloso zokuqalisa, okuhlanganisa ukubheka ngobuqotho isithiyo esingavela nohlelo olubhaliwe lokuthi "uma kwenzeka lokhu, ngizokwenza lokhu", kwathola umphumela omuhle ekutheni abantu bayazifeza yini izinhloso ababezibekile. Into ehlanganisa konke ukuthi ukunquma kwenzeka kusengaphambili, ngesikhathi osakwazi ukusifaka.
Ngiyikhetha kanjani into eyodwa uma kunezinto eziyisithupha eziphuthumayo?
Khetha leyo eyenza ezinye ezinhlanu zibe lula, noma leyo obungazisola kakhulu ngayo uma ingenziwanga ngoLwesihlanu. Bese uyibhala njengomusho onesenzo nesikhathi kuwo, hhayi njengesihloko nje.
"Isabelomali" siyisihloko. "Bhala i-imeyili yesabelomali, ngo-9 kuya ku-9:40, ngaphambi komhlangano wesitendi" kuyisinqumo. Esesibili siyasinda lapho sihlangana nekuseni. Esokuqala sixoxiswana kabusha ngesikhathi sekhofi ngumuntu osevele efunde imilayezo emithathu.
Iyodwa, hhayi ezintathu. Izinto ezintathu eziqanjwe njengezibalulekile ziwuhlu olungenayo into ebalulekile, futhi lonke usizo lwakusihlwa yilokhu: uchitha ukwahlulela okuzolile enkethweni lapho wena-wasekuseni ubuzokwenza kabi, ngokushesha, ngokwencwadi efike kuqala. Uma ngempela kunezinto ezimbili okumele zenzeke, qamba ukulandelana kwazo unikeze ngayinye isikhathi sayo.
Kusho ukuthini ukuvala ibhuloho?
Ibhuloho yinoma yini engaqediwe ezofuna ukunakwa kwakho ngaphambi kokuba ukulungele: umlayezo umuntu awulindele, inombolo owethembise ukuyibheka, ifayela ongalitholi. Ukulivala kusho ukulqeda emizuzwini engaphansi kwemibili, noma ukubhala phansi ukuthi lizophathwa nini futhi kuphi kusasa.
Amabili yiwo umkhawulo, futhi lowo mkhawulo uwumsebenzi wangempela. Inhloso akusiyo ibhokisi lemilayezo elingenalutho ngo-10 ebusuku. Kuwukususa izinto ezimbili ezinamathuba amakhulu okukubamba ungalindele, lezo ebezizodla ihora osanda kulisindisa.
Empeleni lokho kuvame ukuba yimpendulo yemigqa emibili, into ebhalwe kukhalenda inesikhathi sangempela, noma inothi elisho ukuthi uyishiye kuphi into. Impumuzo abantu abayibika ngemuva kwalokho ayiphathelene nokuhleleka. Iphathelene nebhuloho eselingasasebenzi buthule ngasese, lifuna ukunakwa kwakho ngo-7 ekuseni.
Ukukhetha ezimbili ezifanele kulula uma usazi isivivinyo. Zibuze ukuthi iyiphi into engaqediwe enamathuba amakhulu okufika njengokuphuthuma komunye umuntu ngaphambi kuka-10 ekuseni, bese uyiphatha leyo. Bese uzibuza ukuthi iyiphi ozochitha isikhathi sangempela uyifuna, uyibeke lapho uzoyithola khona. Konke okunye kungalinda, futhi ukukubhala phansi kuyingxenye yomsebenzi: amabhuloho owashiye evulekile ngamabomu ayeka ukubalwa njengezinto ozikhohliwe.
Kuthiwani uma ngifika ekhaya sekwephuzile kakhulu?
Yenza inguqulo yemizuzwana engamashumi ayisishiyagalolunye: into eyodwa ephepheni, into eyodwa ehanjisiwe. Lokho kuyingxenye enkulu yenzuzo futhi kuyatholakala nganoma yisiphi isikhathi, kunoma isiphi isimo, ngaphandle kohlelo nangaphandle kwedeski.
Yeqa amabhuloho ngalobo busuku. Yeqa ukuhlanza. Bhala umusho, ubeke izicathulo noma isikhwama noma ifolda emnyango, bese uhamba. Iphutha okumele uligweme ukuphatha lokhu njengomkhuba okumele wenziwe ngendlela ephelele noma ungenziwa nhlobo, ngoba yilona kanye lolo mthetho lwakho-konke-noma-lutho olubulala buthule yonke enye imikhuba umuntu azama ukuyakha.
Uma izinsuku zakho zakusihlwa zingaqondakali, ukunamathisele entweni engaguquki esikhundleni sewashi. Ngemva kokufaka ucingo lwakho koweshaja. Ngemva kwento yokugcina oyenzayo ekhishini. Insika ekhona njalo iyakugcina kuphila emasontweni lapho ishejuli ingasakugcini.
Futhi uma uphuthelwa ubusuku bonke, awukweleti lutho. Awenzi ezimbili zalokhu kusasa ukuze uxazulule, ngoba akukho into enjengomthwalo wobusuku obudlule. Wenza inguqulo yemizuzwana engamashumi ayisishiyagalolunye kusasa ebusuku bese uyaqhubeka, futhi lolu hlelo luyaqhubeka ngoba alukaze lucele umjikelezo ongaphuki kwasekuqaleni.
Imizuzu eyishumi namuhla ebusuku yihora elishibhe kunawo wonke ozowuthenga
Akukho lutho kulokhu okuphathelene nokwenza okuncane kusasa. Kuphathelene nokufika ngo-9 usuhamba kakade, isinqumo sokuqala sesenziwe, izinto ozozidinga zisendleleni yakho, izinto ezimbili ezikuxosha zisusiwe, ukuze inhloso yakho ithole ihora elihle esikhundleni salokho okusele ngemuva kokuba ekuseni sekuthathe okwayo.
Kwenze namuhla ebusuku, ngendlela engaphelele, emizuzwini eyisithupha. Into eyodwa ephepheni. Into eyodwa emnyango. Amabhuloho amabili avaliwe. Bese kusasa, bheka ukuthi kwenzekani phakathi kuka-9 no-10, uzinqumele wena ukuthi imizuzu eyishumi ibiyintengo efanele yini. Abantu abaningi bayayeka ukuzibuza ngemuva kwesonto, base bevele bagcine leyo mizuzu eyishumi, iminyaka.
Imithombo
- PubMed Central, The Effects of Bedtime Writing on Difficulty Falling Asleep: A Polysomnographic Study Comparing To-Do Lists and Completed Activity Lists
- PubMed Central, A Meta-Analysis of the Effects of Mental Contrasting With Implementation Intentions on Goal Attainment
- BMC Public Health (via PubMed Central), Altering micro-environments to change population health behaviour: towards an evidence base for choice architecture interventions