Usiku uliwonse mumagona maola asanu ndi awiri. (Mausiku ambiri. Chabwino, ena usiku.) Mumachita yoga kawiri pa sabata. Lamlungu lonse munakhala pampando, mukuyang'ana kwambiri Bridgerton . Ndiye mukumvabe bwanji... blah ? Malinga ndi tsopano-ma virus TED Talk yolembedwa ndi Saundra Dalton-Smith M.D. , ndichifukwa simukupeza mitundu isanu ndi iwiri ya kupumula yomwe thupi lanu limafunikira. Ngakhale mutakhala kuti mukugona mokwanira, mwina mukumva kutopa komanso kutopa ngati mwathera maola khumi akudzuka mukuyang'ana zowonera, kukhala pamisonkhano ndikusunga mndandanda wazomwe mukuchita. Mpumulo ndi njira yochiritsira yosagwiritsidwa ntchito kwambiri, yopanda mankhwala, yotetezeka komanso yothandiza yomwe tingapeze, Dalton-Smith akutiuza. Chifukwa chake ngati kugona kokha sikungodula, ndi nthawi yoti muphatikizepo mitundu isanu ndi iwiri ya mpumulo muzochita zanu.
1. Mpumulo Wakuthupi
Dalton-Smith akufotokoza kuti kupuma mwakuthupi kungakhale kochitachita kapena kungokhala chabe. Kupumula kwakuthupi kosachita ndi pamene thupi lanu likugona kwenikweni, monga pamene tikugona usiku. Koma ngakhale mutakhala usiku mukugwedezeka ndikutembenuka, sikunachedwe kuti muwonjezere kupuma pang'ono pa tsiku lanu. Ngati tili ndi usiku woipa, kugona masana kumatha kukhala ndi zotsatira zobwezeretsa pakukhala tcheru ndi kachitidwe kathu, akuwonjezera Frida Rångtell, PhD komanso katswiri wa kugona pa Malo Ogona . Kupuma mwakuthupi kogwira ntchito , Komano, ndi ntchito yomwe imabwezeretsa thupi, monga yoga, kupaka minofu kapena kutambasula. Ngakhale kupuma kotereku sikuli kofunikira monga kupumula kwa thupi kumagwira ntchito tsiku ndi tsiku, ndikofunikirabe kuti mupumule mwakuthupi kawiri kapena katatu pa sabata.
2. Mpumulo wa Maganizo
Itchani chifunga chaubongo. Chifunga cha post-lunch. Nthawi ya 2 p.m. kugwa. Kutopa kwadzidzidzi kumeneku ndi thupi lanu likukuuzani kuti ndi nthawi yopumula m'maganizo ASAP. Njira imodzi yokhazikitsira-ndi-kuyiwala-izo kuti mupumule bwino m'maganizo? Pezani ukadaulo wanu kuti ukuthandizeni, m'malo mozungulira, akutero Dalton-Smith. Gwiritsani ntchito foni kapena kompyuta yanu kukonza nthawi yopuma mphindi khumi maola awiri aliwonse. Panthawi yopuma, yendani mofulumira, gwirani zokhwasula-khwasula, mutenge mpweya wozama ndikugwiritsira ntchito ngati nthawi yanu yopumula ndikuyambiranso, kotero mudzakhala okonzekera maola awiri a ntchito yopindulitsa. Ndipo ngati mukukhala ndi tsiku lopanikizika kwambiri, zingakhale zopindulitsa kukokera pulagi paukadaulo kwathunthu. Tithanso kupumitsa malingaliro athu posakhalapo kwakanthawi ndikusiya intaneti, malo ochezera a pa Intaneti ndi maimelo athu, Rångtell akufotokoza. Ngakhale kupuma kwa mphindi 15 kungapangitse kusiyana kwakukulu.
3. Mpumulo wa Sensor
Yang'anani mozungulira kwa mphindi imodzi. Ndi magetsi angati omwe ali m'chipinda chanu pompano? Kodi pali zowonera m'mawonedwe anu? Nanga bwanji phokoso—lochokera mumsewu, galu wanu kapena mwana wanu wamng’ono, akuphwanyira zikwanje atatsegula pakamwa? Kaya mukuzindikira kapena ayi, malingaliro anu akudzaza ndi matani olimbikitsa tsiku lonse. Kuwala kowala, zowonetsera makompyuta, phokoso lakumbuyo la mafoni akulira ndi zokambirana zambiri zomwe zikuchitika muofesi zingathe kuchititsa kuti maganizo athu asokonezeke, akutero Dalton-Smith. Ngati sizitsatiridwa, izi zingayambitse matenda a sensory overload. Izi zimafuna kupuma movutikira: Chotsani magetsi anu, zimitsani magetsi ngati n'kotheka ndipo tsekani maso anu kwa mphindi zingapo kuti muwonjezere. Ndipo ngati mukumva kuti mulibe mphamvu, ganizirani tsiku limodzi (kapena sabata imodzi , ngati mulidi ndi vuto) tchuthi kuchokera kumagetsi onse osafunikira. Zimakhala zopumula ngati sabata pagombe. (Chabwino, pafupifupi.)
4. Mpumulo Wachilengedwe
Ngati ntchito yanu ikufuna chigawo cha kulenga (misonkhano ya pitch? Misonkhano yokambirana? Kukonzekera njira zowonjezera zosonkhanitsa zomera zadesiki za mkazi wanu wa ntchito?), Ndikofunikira kwambiri kukonzekera nthawi yopumula. Ngati mukumva kuti mwatopa, yendani komwe simukupita kulikonse ... osatero bwerani ndi foni yanu. Rångtell amakonda kuyatsa nyimbo ndikuyimba ndi kuvina kukhitchini kuti madzi ake opanga aziyenda. Kapena mungafune kukhala ndi kuwerenga bukhu kapena kuwonera kanema yomwe mumapeza yolimbikitsa kwambiri. Ndipo ngati muli otanganidwa kwambiri, fufuzani Njira ya Artist Wolemba Julia Cameron pakuchita masewera olimbitsa thupi. (Ife timakonda masamba ammawa .)
5. Mpumulo Wamaganizo
Kwa okondweretsa anthu, inde ndi mawu owopsa. Nthawi zonse wina akakufunsani zabwino, mumapeza mawu akutuluka mkamwa mwanu musanakhale ndi mwayi woganiza zomwe akufunsani. (Zedi, ndikuthandizani kusuntha, ngakhale tinakumana masabata awiri apitawo! Zikumveka ngati kuphulika! Dikirani ...) Ngati ndi inu, mukusowa mpumulo wamaganizo, Dalton-Smith akulangiza. Yakwana nthawi yoti mutenge tchuthi cha inde. Zomwezo zimapitanso kwa anthu omwe amagwira ntchito zambiri zamalingaliro tsiku lililonse. Olimbikitsa, aphunzitsi, osamalira, makolo—ubongo wanu wamalingaliro mwina ungagwiritse ntchito kupuma. Kwa sabata yotsatira, m'malo monena kuti inde ku chilichonse, yesani, ndiyenera kuganizira, m'malo mwake. Dzipatseni kamphindi kuti mupende zabwino ndi zoyipa za chisankho chilichonse ndipo osavomera kutero chifukwa choti wina akufuna kuti muchite (pokhapokha ngati munthuyo sakufuna. inu ).
6. Mpumulo wa Anthu
Kaya ndiwe introvert kapena kungomva kulemedwa ndi ziyembekezo za anthu m'moyo wanu, ndi nthawi yopumulanso. Kumbali imodzi ya pepala, lembani mndandanda wa anthu m'moyo wanu omwe mumawapeza kuti akukuthandizani, okoma mtima komanso osavuta kukhala nawo. Kumbali ina, lembani mndandanda wa anthu omwe mumawapeza akutopa, akuvuta komanso otopetsa kuti mucheze nawo. Ndi nthawi yoti mukhale ndi nthawi yambiri ndi gulu loyamba, komanso nthawi yochepa ndi gulu lomaliza momwe mungathere.
7. Mpumulo Wauzimu
Mwangokwaniritsa cholinga chachikulu chaumwini—pitani! Koma kaya munataya mapaundi 25, mwakwezedwa pantchito mutasiya ntchito kapena kusamukira m'nyumba yayikulu, kuyang'ana kwanu konse ndi zolinga zanu kukupangitsani kumva kuti mulibe kulumikizana ndi dziko lonse lapansi. Yakwana nthawi yoti muyambe kusinkhasinkha, yang'anani tchalitchi chatsopano kapena malo auzimu, kapena konzekerani nthawi ina pa kalendala yanu yodzipereka ku khitchini ya supu pafupi ndi ngodya, Dalton-Smith akusonyeza.
Dikirani, Ndidziwa Bwanji Mpumulo Wamtundu Wanji womwe Ndikufunika?
Panthawi ina, mudzafunika kupuma kwamtundu uliwonse pamndandandawu. Mwina mukufunika kupumula kopitilira kamodzi pa sekondi imodzi yokha. Koma kutengera zomwe mukugwiritsa ntchito tsiku lanu pano, komanso momwe mwakhala mukumvera pazakudya zanu ndi chidziwitso chachikulu. Kodi mumaopa kupita kuntchito, chifukwa mumamva ngati zombie tsiku lonse? Ndi nthawi yopumula m'maganizo kapena m'maganizo. Kodi mukuzengereza kumaliza sewero lanu chifukwa malingaliro oyipa amapitilirabe? Nthawi yopuma yolenga. Kodi mwangotha miyezi isanu ndi itatu mukukonzekera ukwati wanu ndipo simukufuna kumvanso mawu akuti catering? Mpumulo wauzimu ndikuitana.
Ndipo Bwanji Zambiri Mpumulo wa Mitundu iyi Kodi Ndikufunika, Komabe?
Ngakhale mukuyenera kupuma kwa maola asanu ndi awiri mpaka asanu ndi anayi (monga kugona kapena kugona) tsiku lililonse, palibe yankho lodula ndi lowuma la mitundu isanu ndi umodzi yopumulayo. Ngati mumagwira ntchito muofesi, kupuma m'maganizo ndi m'maganizo kuyenera kukhala gawo la tsiku ndi tsiku la ntchito yanu, ngakhale zitakhala kwa mphindi zingapo maola angapo aliwonse. Ngati mumachita ntchito zopanga pafupipafupi, nthawi iliyonse yomwe mukumva kuti mwatsekeredwa ingakhale nthawi yabwino kuti mupumule mwaluso. Ndipo nthawi iliyonse mukakhumudwa ndi inu nokha kapena anthu ena, ndi nthawi yabwino yobwerera mmbuyo ndikuphatikiza mpumulo wamalingaliro, chikhalidwe kapena uzimu mu tsiku lanu. Ah , tikumva kupumula kale.
ZOKHUDZANI: Zizindikiro 3 Zodekha za Zodiac-Ndi Momwe Enafe Tingatsatire Kuzizira Kwawo
