Nasihu don Taimaka muku Ku Kasance Mai Mayar da Hankali kan Aiki Ba tare da Ƙara Damuwa ba

Wadatacce

• Maida Agogon ku
• Ƙirƙiri Ƙarin Farin Ciki
• Shiga Alamar Minti Daya
• Bawa Kanku Fita
• Bita don

Dukkanmu muna da aljihunan ɓoye na lokaci a cikin kwanakinmu, bincike ya nuna. Makullin yin fa'ida daga gare su: kasancewa mai fa'ida, amma ta hanyar da ke da wayo, ba haifar da damuwa ba. Kuma waɗannan sabbin dabaru huɗu na ƙasa za su taimaka muku yin hakan kawai-samun abin da yakamata ku yi (aiki, ayyuka, da aiyuka) cikin sauri, don haka kuna da isasshen lokaci don abubuwan da kuke so (dangi, abokai, da motsa jiki) .

Maida Agogon ku

Suhas Kshirsagar, wani likitan Ayurvedic kuma marubucin Canza jadawalin ku, canza rayuwar ku. Daidaita ɗabi'unku zuwa waɗancan ƙwayoyin, kuma za ku yi aiki sosai.(Mai Dangantaka: Dalilin da yasa Kuna Buƙatar Dakatar da Amsa Imel a Tsakar Dare)

Ofaya daga cikin hanyoyin mafi ƙarfi don yin wannan shine tsara jadawalin ayyukanku tsakanin 6 zuwa 10 na safe "Matakan cortisol, hormone damuwa mai ƙarfafawa, ƙima a cikin wannan taga don haka idan kuna motsa jiki to zaku ji ƙarin ƙarfafawa bayan haka," in ji Kshirsagar. "Bugu da ƙari, bincike ya nuna za ku ninka ko ma sau uku aikin fahimi na sauran rana."

Don ƙara haɓaka samfuran ku, ku ci mafi girman abincin ku a lokacin abincin rana. Da karfe 10 na safe, tsarin narkar da abinci yana aiki da cikakken iko, in ji Kshirsagar. A cikin sa'o'i hudu masu zuwa, jikinka yana farawa don juya abinci mai mahimmanci, daidaitaccen abinci zuwa kuzari, yana sa ka kuzari cikin rana.

Ƙirƙiri Ƙarin Farin Ciki

Rufe kowane aiki, kwanan wata, da kiran waya a cikin kalandarku na iya zama kamar wani yunkuri ne na tsari, amma zai iya sa ku kasa samun fa'ida, in ji Laura Vanderkam, marubucin sabon littafin. Kashe agogon. Ajiye lokaci mai yawa a cikin kalanda shine ainihin abin da ake buƙata don yin abubuwa. Lokacin kyauta yana jin guntu lokacin da ya zo gabanin aikin da kuka shiga, in ji rahoton Jaridar Binciken Masu Amfani. Don haka idan kuna da awa daya kafin kuna buƙatar tashi don ɗaukar ɗaliban makaranta, kuna nuna hali kamar kuna da mintuna 30 zuwa 45 kawai na lokacin amfani.

Jin gaggãwa abu ne mai kisa. Vanderkam ya ce "Idan an toshe yawancin kwanakin ku, za ku iya cewa a'a ga wani abu da zai kasance babban amfani da lokacinku," in ji Vanderkam.

Don ƙirƙirar ƙarin farin sarari, dakatar da tsara abubuwan da ba a buƙatar yin su a takamaiman sa'a, kamar zuwa kantin kayan miya. Vanderkam kuma yana nuna bambancin kalanda. "Sau ɗaya a mako, duba abin da aka shirya don mako mai zuwa," in ji ta. "Me ya kamata a soke? Me za a iya ragewa? Ka ƙara wa ɗakin numfashi." (Mai Dangantaka: Me yasa "Ayyukan Aiki" Shin Sabon Aiki ne daga Gida)

Shiga Alamar Minti Daya

Bincike ya nuna cewa muna aiki kan wani aiki na kusan daƙiƙa 40 kacal kafin mu shagala, in ji Chris Bailey, marubucin littafin. Hyperfocus. "Kwakwalwarmu galibi tana da tsayayyar farawa da sabon abu, musamman idan aikin ya zama ibada ko gajiya," in ji shi. "Amma da zarar mun yi shi na 'yan mintuna kaɗan, hankalinmu ya fara shiga." Hanya ɗaya da za ku iya shawo kan hump na farko: Idan ba ku son yin aiki a kan wani abu na tsawon sa'a daya kai tsaye, kada ku tilasta shi. Bada minti 10 zuwa 15 zuwa aikin, kuma tafi daga can. Bailey ya ce, "Akwai yuwuwar, da zarar kun wuce alamar minti daya, za ku ci gaba da aiki na dogon lokaci," in ji Bailey.

Bawa Kanku Fita

"Hutu yana da mahimmanci don zama mai fa'ida," in ji Bailey. Matsalar ita ce, mukan yi tunanin cewa abin da muke yi a lokacin hutunmu zai zama mai gyarawa fiye da yadda yake. Takeauki gungurawa ta hanyar Instagram, misali. Kasancewa mai sauraro ga rayuwar wasu ba koyaushe yana jin annashuwa a ƙarshe ba. Bailey ya ce mafi kyawun hutu yana da mahimman halaye guda uku: Kuna iya yin su ba tare da mai da hankali sosai ba, abubuwa ne da kuke jin daɗin gaske, kuma ayyuka ne da ba lallai ne ku sarrafa su ba. "Ku yi tunani game da abubuwan da ke barin ku da cikakken caji, kamar yin yawo a waje, yin abin da kuka fi so, ko yin wasa tare da yaronku," in ji shi. Bayar da mintuna 15 ko 30 zuwa ɗaya daga cikin waɗannan ayyukan sabuntar kowane sa'o'i kaɗan zai ci gaba da sabunta ƙarfin tunanin ku da haɓaka aikin ku.

Bita don