Elona xesha lilungileyo lokwenza yonke into emsebenzini

Umxholo

• 6am: Vuka
• Ngo-7 kusasa: Fumana iJolt yakho yeJava
• Ngo-7: 30 kusasa: Betha Thumela
• 8:00 a.m.: Fikelela kuGuy Omkhulu
• I-9: 30 kusasa: Bamba iNtlanganiso yeQela
• 10:30 ukuya 11:30 a.m.: Jongana nesabelo esinzima
• 2 pm: Yiya phambili, jonga uFacebook
• 2:30 p.m.: Thatha uhambo olukhawulezayo
• 3 p.m.: Cwangcisa udliwanondlebe lomsebenzi
• 4 pm: Tweet!
• 4:30 pm: Ilizwi lesikhalazo
• Ngo-5 ntambama: Cela ukunyuka
• Ngo-6: 00: Ubandayo
• 7pm: Cwangcisa iSidlo seShishini
• Uphengululo lwe

Nokuba iyabhabha okanye imile, akukho mathandabuzo ukuba ixesha lidlala indima ebalulekileyo kubomi bakho bemihla ngemihla. Isayensi-kunye nehlabathi elisijikelezileyo-ibonisa: Amayeza anokusebenza ngokuphindwe kane ukuya kwantlanu kusasa, utywala bunempembelelo enkulu ekukwazi kwakho ukuqhuba nge-12 ekuseni kune-6 pm, kwaye iirekhodi ezininzi ze-Olimpiki zisetwa iiyure zangokuhlwa kunakusasa xa amaqondo obushushu emzimbeni ephezulu kwaye izihlunu zingaphezulu.

Phantse nantoni na oyenzayo ineempembelelo zomzimba ezahlukileyo ngokuxhomekeke ekubeni uyenza nini na, utsho uMatthew Edlund, M.D., kunye nomlawuli weZiko leCircadian Medicine. Kungenxa yokuba ukudlala kumandla esingqi sakho se-circadian-okanye iwotshi yendalo yomzimba wakho-kunokunyusa ukusebenza kwakho.

Ingxaki: “Ubomi bale mihla benza kube nzima ngathi ukuhlala kwishedyuli yesingqisho imizimba yethu ngokwemvelo yenzelwe ukuba ilandele,” utsho uSteve Kay, Ph.D., isazi semfuza kunye nonjingalwazi wenzululwazi yebhayoloji kwiYunivesithi yaseSouthern California. Enye indlela itekhnoloji yanamhlanje ephazamisa ukulala: Ukusebenzisa i-smartphone yakho ngaphambi kokulala. Uphononongo lwakutsha nje kwiYunivesithi yaseMichigan State lubonise ukuba ukusebenzisa i-smartphone emva kwe-9 ebusuku uthathe ixesha lokulala kwaye abathathi-nxaxheba babediniwe emsebenzini ngosuku olulandelayo.

Iindaba ezimnandi? Ungawabopha amandla exesha ngokulungisa iiwotshi zakho zendalo, utshilo uKay. Landela le shedyuli ukuze uqinisekise ukuba usuku lwakho lomsebenzi lunemveliso okwangoku.

6am: Vuka

Ingcinga

Uphando lubonisa ukuba uninzi lwee-CEO eziphumelele kakhulu, abezopolitiko, kunye noosomashishini bavuka ngeeyure zangaphambi kokusa. Ezi ntaka zakuqala, kubandakanya uMongameli u-Obama, uMargaret Thatcher, u-CEO we-AOL uTim Armstrong, kunye noGwyneth Paltrow, baxela ukunyuka nge-6 kusasa okanye kwangoko ngo-4: 30 ekuseni.

UKay ucacisa ukuba la maxesha okuvuka okuphumeleleyo aphezulu anokuqhutywa ngoxinzelelo lwentlalo lokwenza izinto, kodwa kuyabonakala ukuba kukho izibonelelo zebhayiloji zokuvuka ekuseni. Ngokuka-Edlund, ukutyhileka ekukhanyeni kokusa kunokuba nefuthe elihle kwimvakalelo, kwaye kunokwenza kube lula ukuvuka kuba iiwotshi zethu zangaphakathi zomzimba zinokushukunyiswa kwangaphambili ngokunyuka kokukhanya kwasekuseni.

Ngo-7 kusasa: Fumana iJolt yakho yeJava

Ingcinga

Kukho isizathu sokuba sisele ikofu kusasa: Isinceda ngokwenene ukuba sivuke, utshilo uKay. I-Caffeine iya kungqinelana nenkqubo yokuvuka komzimba, kuba iyenza isebenze inkqubo yemithambo-luvo kwaye ivuselele ukukhutshwa kwe-norepinephrine, i-neurotransmitter ejongene noxinzelelo kunye nokuqonda.

Ngo-7: 30 kusasa: Betha Thumela

Ingcinga

UMark Di Vincenzo, ingcali yexesha kunye nombhali we Thenga iKetchup ngoMeyi kwaye uBhabhe emini emaqanda, icebisa ukuthumela ii-imeyile ezibalulekileyo ngoLwesibini, ngooLwezithathu, okanye ngooLwezine. Ukuqiqa? IMivulo idla ngokuthathwa ziintlanganiso, yaye abantu banokuhlolwa ingqondo okanye baye eholideyini ngooLwezihlanu. Ngapha koko, ii-imeyile ezithunyelwe kamva emini zihlala zingafundi de kube semva kwemini okanye kwangosuku olulandelayo, ke eyona nto uyidubulayo kumntu ovula i-imeyile yakho kukuthumela kwinxalenye yokuqala yosuku.

8:00 a.m.: Fikelela kuGuy Omkhulu

Ingcinga

Uya kuba nakho ukufikelela kwifoto enkulu kwidesika yakhe ukuba ufowuna kwakusasa, kuba oonobhala kusenokwenzeka ukuba abakabikho ngelo xesha, ngenxa yoko abantu abaphezulu bangaphendula iifowuni zabo ngelo xesha, uyachaza uDi Vincenzo . Ngapha koko, ukuba ubiza umcebisi wezezimali, olona suku lokwenza njalo ngolwe-Sihlanu, njengoko iintsuku zeveki zihlala zithathwa ziintlanganiso zabathengi. Imeko engafaniyo: Fowunela igqwetha emva kwemini, njengoko behlala bebeka iminxeba kwiiyure zasekuseni, xa besenkundleni okanye ezintlanganisweni, kwaye kunokwenzeka ukuba bathathe kwaye benze umnxeba emva kwemini, wongeza uDi Vincenzo.

I-9: 30 kusasa: Bamba iNtlanganiso yeQela

Ingcinga

Misela iindibano zeqela malunga nemizuzu engama-30 emva kokuba abasebenzi befikile, utshilo uDi Vincenzo. Ingcebiso yebhonasi: Olunye uphando lubonisa ukuba ukukhetha ixesha elingaqhelekanga-ngo-10: 35 ekuseni okanye ngo-2: 40 emva kwemini-kunokuba nokusebenza ngakumbi ekuqinisekiseni ukuba abasebenzi 'bafika ngexesha kuba beza kube bethathela ingqalelo ixesha. Ukuba intlanganiso iqala ngentsimbi ye-11 kusasa, abasebenzi banokuqiqa ukuba iqala "malunga no-11" ngoko ke kulungile ukufika nge-11: 05 kusasa, uDi Vincenzo uyacacisa.

10:30 ukuya 11:30 a.m.: Jongana nesabelo esinzima

Ingcinga

Uphononongo lubonisa ukuba ubukhali bengqondo bufikelela kwincopho yabo kusasa, kuba ukunyuka kobushushu bomzimba wakho kubangela ukuba uphapheme unyuke, utshilo u-Edlund. Oku kwenza eli xesha lilungele ukuqalisa nawuphi na umsebenzi ofuna inzame yengqondo-nokuba kuthethathethwano ngesivumelwano esintsonkothileyo, ukulungiselela intetho, okanye ukubhala ingxelo entsonkothileyo.

2 pm: Yiya phambili, jonga uFacebook

Ingcinga

Musa ukugxeka isandwich yakho ye-turkey kwislump yakho yasemva kwesidlo sasemini. "Izingqisho zemizimba yethu ye-circadian zibangela ukuba amanqanaba amandla athathe idiphu ngokwemvelo emva kwexesha lesidlo sasemini, nto leyo eyenza ukuba injikalanga ibe lixesha elilungileyo lemisebenzi engaphantsi kwerhafu yengqondo njengokujonga imithombo yeendaba zentlalo," utshilo uKay. Sebenzisa eli xesha lesidlo sasemini ukuthatha ikhefu (elikhawulezayo!) Ukuskrola kwizithuba ze- #TBT kwi-Instagram okanye ujonge i-albhamu yomhlobo wakho we-honeymoon kwi-Facebook. Kwaye akukho sidingo sokuziva ungalunganga ngayo: Izifundo zibonisa ukuba ukuvumela abasebenzi abanakho ukufikelela kumaziko eendaba ezentlalo emini ziipesenti ezili-10 ezifanelekileyo.

2:30 p.m.: Thatha uhambo olukhawulezayo

Ingcinga

Loo mvakalelo yokutsala ukuba izityalo emva kwesidlo sasemini? Squash it in snap ngokumane ufumane umoya omtsha. Umsebenzi owenziwe ngokwasemzimbeni unokoyisa ukudinwa ngokwasengqondweni kangangesithuba nje semizuzu eli-10, ushiye amandla, ”utshilo uEdlund. Ukuba ukuphuma ngaphandle asiyondlela yokukhetha, zama ukujikeleza iofisi yakho njengoko uthetha efowunini okanye umise idesika yomntu osebenza naye ukuze ubuze umbuzo endaweni yokuthumela i-imeyile.

3 p.m.: Cwangcisa udliwanondlebe lomsebenzi

Ingcinga

Ngeli xesha, nobabini wena kunye nodliwano-ndlebe kunokwenzeka ukuba uhlale uphaphile njengoko ubukrelekrele bengqondo bubuye buphakame emva kwemini, uyacacisa uDi Vincenzo. (Ukucwangcisa intlanganiso ngeye-11 kusasa kunokuba nomphumo ofanayo.) Kuphephe nje ukungena kanye emva kwesidlo sasemini xa abantu besoyika.

4 pm: Tweet!

Ingcinga

Ukuba uhamba wentsholongwane yinjongo yakho, bamba loo tweet de kube yiyure yesi-4. Izifundo zibonisa eli lelona xesha lilungileyo lokuthumela i-tweet ukuba unethemba lokufundwa kunye nokuphindwaphindwa, utshilo uDi Vincenzo. Njengokuba imini iye yehle, abantu baqala ukukhangela ngengqondo kwaye batyhalele phambili kwimithombo yeendaba zentlalo ngaphambi kokuba bashiye umsebenzi.

4:30 pm: Ilizwi lesikhalazo

Ingcinga

Dubula ngoLwesine okanye ngolwesiHlanu: "Isayensi yokuziphatha icebisa umphathi wakho ukuba angaboleka indlebe enovelwano njengoko impelaveki isondela," utshilo uDi Vincenzo. Ngaphezulu: "Iitempileni zithambekele ekuphuzeni emva kwemini," utshilo uEdlund. Kodwa gcina engqondweni oku kuyahluka ngokuxhomekeka kuhlobo losuku umphathi wakho abenalo, ke gcina ubuntu bakhe kunye neshedyuli-engqondweni.

Ngo-5 ntambama: Cela ukunyuka

Ingcinga

Uhlolisiso lubonisa ukuba amaxesha ango-4:30 okanye eye-5 p.m. (kwakhona, ekupheleni kweveki) kunokuba ngcono. Ayisiyiyo kuphela ukuba umphathi wakho uya kuba kwimeko engcono, kodwa uyakube sele edlulile kuninzi loluhlu lwezinto aza kuzenza kwaye uya kuba nakho ukugxila ngcono kuwe, utshilo uDi Vincenzo.

Ngo-6: 00: Ubandayo

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Kuyavela, kukho isizathu senzululwazi sokuba kutheni iyure eyonwabileyo isenza sizive, kulungile, sonwabile. "Ngorhatya lelona xesha lilungileyo lokunxulumana ngokweewotshi zethu zebhayoloji," utshilo uKay. Ubushushu bomzimba wakho buqala ukwehla ukusuka kwimigudu yemini ukuze uphumle ngakumbi kwaye ungaxinezeleki kangako, kodwa ukuveliswa kwe-melatonin (ikhemikhali ebangela ukuba umntu alale) ayikaqalisi ngoko ke awukaziva ukozela.

7pm: Cwangcisa iSidlo seShishini

Ingcinga

UDi Vincenzo ucebisa ukuthatha umxhasi ngobusuku bangoLwesibini kuba iindawo zokutyela zicotha ngokwesiko, kwaye ungafumana amanqaku etafileni kwaye ube neeseva ezinomdla. Ukuhanjiswa kokutya kuhlala kufikelela kwimpelaveki okanye ngoMvulo, ke isidlo sinokutya okutsha kwangolo suku.

Uphengululo lwe