Bwerani kumapeto kwa sabata, m'malo momva kutsitsimutsidwa mutatha kupuma mopumula, kudzaza 76 peresenti ya ife amadzazidwa ndi zowopsa za Lamlungu & nkhawa. Chabwino, ngati sitingathe kuzichepetsa, bwanji osatenga ulamuliro? Nazi njira 35 zomwe mungachite Lamlungu kuti mukonzekere bwino.
Zogwirizana: Zinthu 7 Zoyenera Kusiya Kuchita M'mawa
Makumi 201. Gonani mochedwa momwe mukufunira.
Kafukufuku watsopano wofalitsidwa mu Journal of Sleep Research zimatsimikizira zomwe ife (ndi mamiliyoni a ophunzira aku koleji) tidadziwa kale: Kugona Lamlungu kumapangitsa thupi ndi malingaliro kukhala dziko labwino. Ngati mumagona maola ochepera asanu ndi awiri usiku, koma mukugwira nawo Loweruka ndi Lamlungu, simuli woipitsitsa kuposa omwe amagona maola asanu ndi awiri usiku uliwonse.2. Ikani patsogolo mndandanda wa zochita zanu.
Ikani zolinga zazikulu, zowopsya, zachangu, zovuta pamwamba ndi ntchito zofunika kwambiri pansi. Chifukwa chiyani? Ngakhale zingakhale zokopa kuti muchepetse tsiku lanu, ndibwino kuti mumalize ntchito zovuta kwambiri, akulemba. Hillary Hoffower wa Career Contessa . Ikani patsogolo ntchito zitatu zofunika kwambiri za tsiku lanu-kaya ndi zomwe muyenera kuchita ASAP, ntchito yomwe mukuiopa kapena ntchito yowononga nthawi-ndi kuzichotsa. Mukawachotsa, tsiku lanu lidzakhala losavuta.
3. Lembani cholinga chimodzi chachikulu (mumakwerero a ana).
Amatchedwa microprogress -Pogawaniza ntchito zovuta kukhala mulu wa ntchito zing'onozing'ono, zolinga zanu zimakhala zotheka kwambiri, akutero Tim Herrera.
4. Muzisamala kalendala yanu.
Mukuyang'ana ndandanda yanu ya sabata yamawa ndipo, oh kuwombera, mudasungitsa misonkhano isanu motsatana Lachinayi. Ndipo ndi tsiku liti lomwe munalonjeza Cousin Carol kuti mudzakumana naye nkhomaliro? Konzani zinthu tsopano (kuphatikizanso kukonzanso misonkhano iwiri ya Lachinayi) kuti musasokonezeke pakati pa sabata.
5. Ikani masewera olimbitsa thupi pa nthawi yanu.
Chitani Pilates monga momwe mungachitire ndi dokotala wamano. (Monga momwe, sichosankha.)
Makumi 206. Konzekerani chakudya—chakudya chilichonse.
Kaya ndi mmawa wotsatira, masangweji a nkhomaliro za ana kapena saladi yomwe mudzadye pa desiki yanu, kupita patsogolo ndi cholowa chimodzi kumasiya tsogolo lanu kukhala ndi nthawi yochuluka yopangira zomwe mukufuna. kwenikweni kufunika Lolemba m'mawa: khofi.7. Fukani khofi wa ayezi
(kapena bwinobe, mowa wozizira) ndikuyika mtsuko mu furiji yanu. Palibe nthawi yoti muyime ku Starbucks? Palibe vuto.
8. Konzani zovala zingapo.
Ngati wina alephera kunyengerera m'mawa wotsatira, muli ndi zosunga zobwezeretsera. (Ndipo ngati onse atha kugwira ntchito, muli ndi yunifolomu yatsopano yantchito. Win-win.)
9. Onani kuneneratu kwa sabata.
Mukudziwa mawonekedwe onsewa omwe mwangopanga? Gwirizanitsani malaya, nsapato ndi zowonjezera molingana.
Makumi 2010. Werengani buku loseketsa .
Kuseka zatsimikiziridwa kuti athetse kupsinjika maganizo ndipo amagwiritsidwa ntchito ngati chithandizo chochepetsera kupsinjika maganizo. Ngati ndinu osakwatiwa, werengani memoir ya Glynnis MacNicol, Palibe Amene Amakuuzani Izi . Ngati ndinu kholo, werengani za Kim Brooks Zinyama Zing'onozing'ono: Ubale M'nthawi ya Mantha .11. Podcast woyera.
Timvereni: Kaya mukumvera mawu otonthoza a Terry Gross kapena maubwenzi olimbikitsa a Reese Witherspoon-opangidwa Momwe Ziriri , kusala msuzi wa phwetekere kuchokera kukhitchini yanu yakumbuyo sikungamve kukhala kowunikira.
12. Chotsani kale zomwe zili mgalimoto yanu.
Timawerenga izi mndandanda wa mafunso kuchokera kwa Benjamin Hardy, wolemba Kufunitsitsa Sikugwira Ntchito , ndikuthamangira m'galaja ndi zopukuta zowononga mabakiteriya: Kodi malo anu okhalamo ndi odzaza ndi osokonezeka kapena osavuta komanso abwino? Kodi mumasunga zinthu (monga zovala) zomwe simuzigwiritsanso ntchito? Ngati muli ndi galimoto, kodi ndi yaukhondo kapena malo enanso oti musungire zotayirira ndi zinyalala? Kodi malo anu amathandizira zomwe mumafuna kukhala nazo nthawi zonse? Kodi chilengedwe chanu chimakuwonongerani kapena kuwonjezera mphamvu zanu? (Tingawonjezere pamndandandawo: Kodi fumbi la Cheerios ili mu mpweya wanu wa AC? ndipo pichesiyo ili ndi zaka zingati?)
13. Sambani, thetsani vuto.
Iwo likukhalira, ife kwenikweni kuchita pezani malingaliro athu abwino mu shawa, malinga ndi ofufuza. Malinga ndi wasayansi wanzeru Scott Barry Kauffman , Malo osambira opumula, osungulumwa, komanso osatsutsika angapangitse kuganiza mozama mwa kulola malingaliro kuyendayenda momasuka, ndikupangitsa anthu kukhala omasuka kumayendedwe awo amkati a chidziwitso ndi maloto. M'malo mwake, anthu ambiri adanenanso kuti ali ndi malingaliro ochulukirapo pakusamba kuposa momwe amachitira kuntchito. Kwambiri 4 p.m. kukambirana maganizo.
14. Yang'anani mkati.
Palibe chabwino kapena cholakwika kwa ichi. Kaya ndizochitika zauzimu kapena SoulCycle, Lamlungu lokhazikika limapangitsa kuti Lolemba likhale lopambana. Pali chifukwa chachikulu chokhalira kukumbukira. Kafukufuku wina anapeza kuti odwala matenda osachiritsika amene ankachita zinthu zauzimu ndi kuganiza anali ndi chiŵerengero chokulirapo cha kupulumuka kuposa anthu amene sanatero—kuŵirikiza kaŵiri kapena kanayi, kwenikweni, akusimba. Nyanja ya Atlantic .
Makumi 2015. Chitani chinthu cholekerera.
#SelfcareSunday ikutsogola. Kotero simudzakhala nokha odzichitira nokha ku brunch ya maola atatu, kukumbatira khungu pepala mask zomwe zimawononga ndalama zambiri kuposa kukwera kwanu konse kwa Trader Joe kapena ulendo wopita kumsika wa alimi kukagula maluwa pa desiki yanu. (Dikirani, kodi tangofotokoza za Lamlungu labwino?)16. Ganizirani #SoberSundays.
Mimosas pa brunch ndi Malbec asanagone angamveke ngati Lamlungu lanu. Koma kukomoka kumakulitsa nkhawa zomwe Lolemba m'mawa amabweretsa. Ndipo uh, palinso dzina la chodabwitsa ichi: Nkhawa .
17. Chotsani chinthu.
Furiji yanu, chikwama chanu, bokosi lanu, kompyuta yanu, omwe mumalumikizana nawo (bye, bwenzi lowopsa), Instagram yanu. Zatsopano kwambiri. Zoyera kwambiri.
18. Chotsani zovala zazikulu.
Maduveti, ma sheet, matawulo osambira, mwinjiro wanu waukulu wofiyira. Mukadzimangirira mu iliyonse ya iwo Lolemba usiku, mudzakhala okondwa kuti munatero.
19. Aitane makolo ako.
Kafukufuku wopangidwa ndi a Stanford School of Medicine anapeza kuti kumva mawu a amayi anu kumayambitsa kutulutsidwa kwa oxytocin (mankhwala omveka bwino aubongo) mkati mwa masekondi.
20. Sambani.
Nditani Oprah, Viola Davis ndi Gwyneth Paltrow ndi ofanana, kuwonjezera maufumu, Oscars ndi maonekedwe opanda cholakwa? Amachitira nthawi yosamba ngatizosangalatsa zambiriserious business.
Makumi 2021. Tengani galu wanu kumalo osungirako agalu.
Ndendende kuchuluka koyenera kwa mayanjano ochezera omwe amafunikira.22. Khazikitsani cholinga.
Mwina mukufuna kukhala olimba mtima sabata ino. Kapena wodekha. Kapena wachifundo. Lembani liwu limodzi pa Post-It Note ndikuyiyika pa furiji kapena galasi lanu. Sizingapweteke. (Pokhapokha ngati mwamuna wako abwera kunyumba mochedwa kuchokera ku ntchito Lolemba usiku, awona Limbani mtima pa Post-it pa furiji ndipo aganiza zokongoletsa brisket yotsala ndi pickles za jalapeño. akhoza kupweteka. Aliyense.)
23. Kusamba m'nkhalango .
Kupanikizika kochepa, chitetezo chokwanira, zambiri ahh , Zochepa ayi! Lamlungu ndi la shinrin-yoku.
24. …Kenako bwezerani Mayi Nature powachitira zabwino.
Pitani kukalima . Menyani gombe ndi thumba la zinyalala ndikunyamula zinyalala. Pomaliza, yambani kupanga manyowa kuti zakudya zanu ziwonongeke ( mukhoza kuchita , ngakhale mutakhala mumzinda). Zimamveka choncho zabwino kwambiri kuposa kugula zinthu pa intaneti zomwe simukuzifuna.
25. Yang'anani patsogolo pa sabata la ana anu.
Kulongedza chikwama cha lacrosse Lacrosse usiku ngakhale kuchita mpaka Lachinayi? Kusintha kwamasewera.
Makumi 2026. Yang'anani sabata yamtsogolo ndi ana anu.
Ntchito yakunyumba? Onani. Chilolezo? Onani. Mukuwadziwitsa kuti mugwira ntchito mochedwa Lachitatu? Onani. Kwa katswiri wazamisala wa mwana Tomah Klein , Kusintha kwa masinthidwe kumapereka chopinga kwa anthu ambiri—achichepere kapena achikulire. Ambiri aife timakonda kusasinthasintha, kuti zinthu zikhale zofanana. Chitonthozo chimabwera podziwa zomwe muyenera kuyembekezera.27. Chotsani chinachake pa ndondomeko ya mwana wanu.
Mwala wina, mwachilolezo cha Klein : Ana amafuna malo owathandiza kuti azisewera, kusangalala komanso kuphunzira za iwo eni pothetsa mavuto. Safuna makalasi azilankhulo zapawiri. Adzakhala okondwa kungomanga Legos ndi inu pansi.
28. Ikani patsogolo chakudya cha banja Lamlungu.
Malinga ndi kafukufuku wa yunivesite ya Columbia, ana omwe ankakhala m'nyumba yokhala ndi chakudya chamadzulo cha banja osachepera asanu pa sabata anali ndi ubale wabwino ndi makolo awo. (Koma ngati simungathe kusuntha izi, musadandaule-chakudya cham'mawa chimawerengeranso.)
29. Kugonana.
Ubwino wake ndi monga chitetezo chamthupi cholimba, kuchepetsa kupweteka kosalekeza, ndi izi amawerengera mwalamulo monga masewera olimbitsa thupi. Tikufuna kunena zambiri?
30. Dock chatekinoloje wanu ndi banja masewera usiku.
Kuchita bwino pamasewera, chitukuko cha chikhalidwe cha anthu, luso logawana bwino komanso kukambirana -ndani ankadziwa kuti Candyland akhoza kukhala wathanzi?
Makumi 2031. Lichitireni Lamlungu usiku ngati Loweruka usiku.
Pitani ku bowling ndi banja lanu. Ngolo zothamangira. Pitani kukadya ndi anzanu kumalo odyera otentha, atsopano (ndi opanda kanthu, chifukwa ndi Lamlungu usiku). Kwenikweni, tsatirani izi-ndikukhala mukukana kuti Lolemba m'mawa likubwera (koma kumbukirani nkhawa ndikupita mosavuta pa margaritas).32. Pangani mapangano…ndi inu nokha.
Malangizo ochokera m'buku la Laura Vanderkam, Zomwe Anthu Opambana Kwambiri Amachita Loweruka ndi Lamlungu : Muyenera kukhazikitsa nthawi yoti muchoke pa gridi, motsimikiza kuti mupite. Ngati mukufuna kuwerenga bukhu, mverani nyimbo kapena kuyeretsa chipinda chanu, ikani nthawi pa kalendala yanu Lamlungu kuti muchite zomwezo - ngakhale simunakonzekere tsikulo. Ndiye gwiritsitsani kwa icho. Apo ayi, chikhalidwe TV wormhole akuyembekezera. Mwachenjezedwa.
33. Kukumbatirani ana anu.
Tili ndi Lamlungu osakwana 1,000 ndi mwana aliyense m'manja mwathu, akutero Vanderkam. Chifukwa chake dumphani mpira ndikupita kukatenga ayisikilimu, madamu. (Sitikulira, mukulira.)
34. Lawani msanga.
Lamlungu usiku ndi nthawi yabwino yoti tidye tulo elixir, yang'anani mwachikondi chomera chanu chapakhomo chokulitsa REM kapena yesani china chatsopano chithandizo cha kusowa tulo .
35. Werengani buku lotopetsa.
Simungagone? Kuphatikizika kwa kuŵerenga chinachake chocheperako-chochititsa chidwi mukugona pansi pamalo omasuka, opanda phokoso kuli ngati mankhwala a tulo tomwe tingawapeze. Kusunga mawu owuma kumafuna khama (kotero…* kuyasamula *…zotopetsa) komanso zitha kupangitsa kulota uli maso, zomwe zimatifikitsa pafupi ndi tulo, katswiri wama psychologist. Dr. Christian Jarrett amauza BBC . Pamasamba 15, mutuluka. Zotsimikizika.
Zogwirizana: 25 Njira Zaulere Kwathunthu Zodzisamalira
