Indlela yokwenza ixesha lokuziKhathalela xa ungekho

Umxholo

• Misela ithoni.
• Yaphule.
• Seta i-alam yokulala.
• Yenza ezakho izithethe.
• Thatha ithuba lomsebenzi ophambeneyo.
• Zibekele usukelo.
• Uphengululo lwe

Ukuzikhathalela, aka ukuthatha ixesha elincinci "kum", yenye yezo zinto wena yazi umelwe kukwenza. Kodwa xa kufikwa ekujikelezeni kuyo, abanye abantu baphumelele ngakumbi kunabanye. Ukuba uneshedyuli exakekileyo, kunokubonakala ngathi akunakwenzeka ukuba ngandlela-thile ufumane ixesha elongezelelweyo (HA!) Ukunyanzela kwimisebenzi yokuzikhathalela njengokuzibandakanya engqondweni, ukubetha indawo yokuzivocavoca, ukubhala kwijenali, okanye ukulala ngokwaneleyo. Kodwa nantsi into: Okukhona uxakeke ngakumbi, kokukhona kubaluleke ngakumbi ukuzinyamekela. (BTW, nazi izigqibo ezingama-20 zokuzikhathalela ekufuneka uzenzile.)

"Ukuzikhathalela kukuphindaphinda ixesha," ucacisa uHeather Peterson, igosa eliyintloko leyoga yeCorePower Yoga. "Xa uthatha ixesha, nokuba yimizuzu emihlanu yokucamngca okufutshane, imizuzu eli-10 ukuya kumalungiselelo okutya kwiintsuku ezimbalwa ezizayo, okanye iyure epheleleyo yeyoga, uyakha amandla kunye nokugxila." Kwaye uqikelele ukuba kwenzeka ntoni ngawo onke loo mandla kunye nokugxila? Ihanjiselwa kuzo zonke ezinye izinto ezigcina uxakekile. Ayisiyiyo loo nto kuphela, kodwa ukuthatha ixesha elincinci lakho rhoqo ngoku kwaye emva koko unokwakha iziphumo ezinkulu. Umzamo omncinci wobunzima ebomini wenza utshintsho olukhulu, utshilo uPeterson.

Nokuba sele uqinisekile ukuba kufuneka uzenzele ixesha lokuba ekugqibeleni usebenzise ezo zinto zihlaziyayo zeemveliso zobuhle, hlala phantsi ucamngce, okanye uthathe umzuzwana kwijenali, kusenokuba nzima ukuyenza. Apha, funda ukuba abantu abasixhenxe abaphumeleleyo bayenza njani.

Misela ithoni.

Ngamanye amaxesha, ukwenza ixesha lokuzinakekela kulula njengokuthatha inyathelo elincinci ukucacisa phakathi kwexesha lakho kunye nexesha losuku lonke. Nje ukuba ndifike ekhaya, ngokukhawuleza ndingena kwiipjama zam endizithandayo,” utshilo uLyn Lewis, iCEO yeJournelle. "Yinto endiyenzayo ukuchaphazela imo yam ngoko nangoko, nokuba ilungile okanye ikhemikhali entle." Nokuba usenomsebenzi okanye imisebenzi yasekhaya ekufuneka uyenzile xa ufika ekhaya, utshintshe ube yinto entle kwaye ukhululekile, kwaye uthathe umzuzwana ukuxabisa indlela oziva ngayo, ungenza umahluko. (Ukuba ufuna iseti entsha, jonga ezi pyjama ezemidlalo amanenekazi asebenzayo aya kuzithanda.)

Yaphule.

Ukubekela bucala iyure yonke imihla yokuzihoya kunokubonakala kunzima, ngakumbi kumntu osokolayo ukulawula uluhlu lwezinto abanokuzenza kwasekuqaleni. Endaweni yoko, zama ukwahlulahlula ixesha lokuzinakekela ube ziincinci ezincinci. "Ndiyathanda ukujonga ukusebenza kwam kwii-chunks, kunokuba ndiyenze ngaxeshanye," utsho uPeterson. "Ndinemizuzu emihlanu yokuziqhelanisa nomsebenzi endiwenzayo kusasa ukuze ndihambe. Ndenza imizuzu emihlanu yodonga ndihleli ngelixa ndithetha emnxebeni, emva koko ndihambe ixesha eliseleyo ngokujikeleza ityhubhu yam. Ndizilolonga kwimizuzu eyi-15 ukuya kwengama-20 yokuzilolonga ngemini ndisenza oku. " Nangona esenza ixesha lokuzilolonga ixesha elide evekini, le ndlela "yokwahlula kwaye oyise" yeyona ndlela ilungileyo yokuqalisa ngenkqubo entsha yokuzikhathalela.

Seta i-alam yokulala.

Ingcebiso eqhelekileyo yokwenza "mna" ixesha kukuvuka kwangoko. Kodwa kuthekani ukuba awungomntu wasekuseni okanye ukuvuka kusasa kuya kuthetha ukuba ulala ubuthongo obufuna ngokwenene? "Ukufumana iiyure ezisibhozo zokulala, bhala engqondweni ixesha lokulala elinokukuvumela, kwaye usete ialam yakho kwiyure ngaphambi koko," ucebisa njalo uLucas Catenacci, umnini-ndawo kunye nomqeqeshi kwiF45 Training kwisiXeko saseNew York. "Le alarm yakho 'umoya phantsi'. Thatha abafowunelwa bakho, ukuxubha amazinyo, uze ucinge ngomhla ngokusebenzisa ijenali okanye curl ebhedini incwadi elungileyo," utshilo. Ukuthatha ixesha lokuphola ngaphambi kokulala ngoncedo lokulala ngcono, kunye nokwenza ukuba ukwazi ukuvuka kwangoko xa kufuneka. (Ufuna ukuzama ukuvuka kwangethuba? Nantsi indlela yokuzikhohlisa ukuze ube ngumntu wasekuseni.)

Yenza ezakho izithethe.

Wonke umntu owenza ngempumelelo ixesha lokuzinyamekela unezithethe zakhe ezincinci ezibanceda bahlale endleleni. Ukuqhawula umdibaniso kwitekhnoloji yingcebiso eviwa rhoqo, kodwa ikwayenye yezona zinto zinzima ukunyanzelisa. "Ndicima zonke ii -apps zosasazo zasekuhlaleni kwifowuni yam ngeempelaveki," utshilo uKirsten Carriol, umseki weLano. Ngale ndlela, akukho sihendo sokuskrolela kwi-newsfeed yakho xa unokucamngca okanye upheke ngengqondo isidlo esisempilweni. Kwaye ukuba ufuna ukusebenzisa itekhnoloji ukukunceda, inokwenzeka loo nto, nayo. "Ndimamela iipodcast xa ndisiya ezintlanganisweni," utshilo. "Eli kuxa ndifunda zonke izifundo zam zoshishino olukhulu, kwaye ndisebenzisa eli xesha 'elifile' ukwandisa ukucinga kwam."

Enye indlela yokwenza isiko kukuba ube nokuqeshwa okumiyo ngeveki nawe. "Abasetyhini benza imisebenzi emininzi," utshilo uPatricia Wexler, MD, ugqirha wezikhumba osekwe kwi-NYC. "Kodwa nangona kunjalo, ukusebenza iiyure ezingama-45 ngeveki, ukwenza udliwanondlebe nge-imeyile, ukugcina imithombo yeendaba kwezentlalo, ukucebisa, ukufundisa, kunye nokuchitha ixesha nosapho ngeempelaveki kushiya ixesha lam elincinci." Ixesha lam le-mani-pedi lingcwele. Ukuqeshwa akunakuthintwa. Akukho fowuni, akukho ngcinga zomsebenzi, kwaye akukho xinzelelo. Ngamanye amaxesha, ukuseta umda oqinileyo wengqondo kunye nawe kunokukunceda ukuba ubambelele ekuthatheni ixesha kwezinye izibophelelo zakho.

Qalisa usuku ngekomityi eyongezelelweyo yeKhofi yeStarbucks® ngeGold Turmeric. Umxube uxutywe neziqholo ezifudumeleyo kunye nezifudumeleyo ukuze ufezekise ulungelelwano nokuba usuku luphithizela.

Thatha ithuba lomsebenzi ophambeneyo.

Ukuba wenza uyilo, unokufumana indlela yokuthatha ithuba leveki yomsebenzi ephambeneyo. "Ekubeni ishedyuli yam ixakeke kakhulu, ndizama ukudibanisa umsebenzi kunye nokuzinyamekela ukuze ndikwazi ukugcina amandla am kwaye ndenze owona msebenzi ungcono kakhulu endinokuthi ndiwenze," kuchaza uStephanie Mark, umseki kunye nentloko yophuhliso lweshishini kunye nentsebenziswano eCoveteur. . "Enye indlela endikwenza ngayo oku kukusebenzisa ithuba lokuhamba emsebenzini. Ndizama ukuvala ubusuku obunye ngexesha lohambo ngalunye ubusuku benkonzo yegumbi kunye nokubukela iTV kwibhedi enkulu yehotele. Isebenza ngokumangalisayo." Izandi ziyathandeka. Kwaye nokuba awuhambi ngomsebenzi, unganakho ukufumana ezinye iindlela zokwenza elona xesha ulisebenzisileyo * olifunayo ulichithe eofisini, njengokucwangcisa isidlo sasemini kunye nabahlobo osebenza nabo, isidlo sasemini (kude nedesika yakho!) Ezineefowuni- kunye ne-imeyile-yasimahla. Nokuba uthabatha imizuzu eli-15 kuphela ukusuka edesikeni, inokwenza umahluko omkhulu.

Zibekele usukelo.

Ukuba konke okunye kusilele, unokuzama indlela esekwe kwinjongo. "Ukuzilolonga yinxalenye enkulu yexesha lam 'me' kwaye ndiyazi ukuba kubalulekile kwimpilo yam, utshilo uJulie Foucher, umqeqeshi weReebok kunye nembaleki. "Kulula kum ukuvumela eli xesha liwe phantsi kuluhlu lwam oluphambili ngaphandle kokuba ndenza ukuzibophelela. Ukubhalisela ugqatso lwexesha elizayo okanye umsitho kundibamba noxanduva lokuchonga ixesha mihla le ukuze ndiqeqeshele loo njongo," uyachaza. Kwaye nangona umthambo uyinxalenye enkulu yokuzinyamekela kwabanye abantu, olu luvo lunokusetyenziswa kuyo nantoni na. Ukuba ukufunda kukwenza uzive ukhululekile, zama ukubeka usukelo koku, njengokufunda incwadi enye ngenyanga. Ukuba ufuna ukubeka phambili ukucamngca, setha injongo yokusebenzela indlela yakho ukuya kwiiseshoni zemizuzu eli-15 endaweni yemizuzu emihlanu ekhawulezayo. (Apha, fumana ukuba ukubeka iinjongo eziphambili kukusebenza njani.)

Uphengululo lwe