Ungayikhupha njani iJanuwari eyomileyo

Umxholo

• Kutheni kufuneka ucinge ngokwenza uJanuwari owomileyo
• 1. Yakha ibhokisi yesixhobo sakho ukuze uphumelele iDry January.
• 2. Guqula indlela ocinga ngayo ngokungabinangqondo.
• 3. Chitha ixesha ucamngca ngokwakho.
• 4. Phuma nesicwangciso somdlalo.
• 5. Fumana iindlela ezintsha zokuhlala kwintlalo (kodwa gcina imisebenzi yakho yakudala, ukuba unako).
• 6. Xa ulingeka ukuba usele, yiba neqhinga lokuphuma.
• 7. Musa ukuvumela i-slip-up yonakalise uJanuwari wakho owomileyo.
• 8. Xa iDry January iphelile ngokusemthethweni, qhubeka.
• Uphengululo lwe

Mhlawumbi usele i-cranberry martinis eninzi kakhulu emva komsebenzi, ujikeleze imagi yeemeyile ngathi yiHydro Flask yakho, okanye ufunxa ikoko eshushu eshushu ngalo lonke ixesha iqondo lobushushu litshona ngaphantsi komkhenkce. Nokuba yeyiphi na into oyifunayo, kunokwenzeka ukuba ukuzinkcinkca ngokugqithileyo ngexesha leholide kuye kwafumana okuhle kuwe.

Ukuba kunjalo, akuwedwa. Le mvakalelo ibangele ukuthandwa kukaJanuwari omileyo, umceli mngeni weentsuku ezingama-31 ngaphandle kotywala ukuze ubuyisele impilo yakho kumkhondo. Ukusuka ekuphuculeni ubuthongo ukuya ekutyeni okungcono, uninzi lwabantu luza kuqala ukubona izibonelelo zempilo zokusika utywala kwiiveki nje ezimbini, utshilo uKeri Gans, MS, RDN, ingcali yezondlo ebhalisiweyo kunye Ubume ilungu lebhodi yabacebisi.

Kutheni kufuneka ucinge ngokwenza uJanuwari owomileyo

NgoJanuwari owomileyo akukhona nje malunga "nokusetha kwakhona" umzimba wakho kunye "no-detoxing" kubo bonke utywala oye wabulahla ukususela kwi-Thanksgiving-kumalunga nokuphonononga ubudlelwane bakho notywala ngaphandle kokuzinikela kwexesha elide.

"Ukuba inkqubo efana no-Dry Januwari (okanye omnye umceli mngeni ngaphandle kotywala nangaliphi na ixesha lonyaka) itsala kwaye ibandakanye abantu 'abanomdla wokuzibamba' okanye abawela naphina kwindawo 'yokusela engwevu' ngaphambi kokuba bafike emazantsi — okanye ngokulula buyenza mandundu ubudlelwane babo notywala-ke yinto entle leyo, utshilo uLaura Ward, ongumqeqeshi wobomi kunye nomqeqeshi wokubuyisela iziyobisi. (Ukusela kwindawo engwevu kubhekisa kwisithuba esiphakathi komgangatho ogqithisileyo welitye kunye nokusela rhoqo ngoku nakwakhona.)

"Yintoni abantu abaninzi abangayiqondiyo kukuba akufuneki babethe ilitye ngaphambi kokuba baqale ukuvavanya ubudlelwane babo notywala-nokuba bayanciphisa okanye bayeke ukusela ngokupheleleyo," utsho. "Uluntu luqhele utywala, ngoko ke eli lithuba lokubona ukuba kunjani ukubususa."

Nokuba awufuni cinga usela kakhulu, Dry January lithuba kuye nabani na imbibes ukufumanisa ukuba inxalenye yobudlelwane babo notywala kufanelekile ukuphinda uhlolisise kwaye utshintshe. (Jonga izibonelelo ezinokubakho kwezempilo ngokungaseli tywala.)

“Isifundo esikhulu sesi: Akuyomfuneko ukuba ube nengxaki ngotywala ukuze bube yingxaki ebomini bakho,” utsho uAmanda Kuda, umqeqeshi wobomi bomntu wonke oqeqeshelwe ukuxhasa abasela utywala. "Ukuba ubusazi ukuba utywala bukubambile nangayiphi na indlela, uDry Januwari linyathelo lokuqala lokuqhubela phambili ukuhlola." Mhlawumbi iintloko ezibuhlungu ozifumanayo emva kobusuku obude ebharini ziyonakalisa ukusebenza kwakho emsebenzini okanye iqabane lakho liyacaphuka xa kufuneka libe yiDD yakho-nokuba ezi ziphumo zincinci zokusela zizizathu ezaneleyo zokuzama ukuzola. (Qaphela: Ukuba ufumana okanye ukrokrela ukuba unengxaki yokusetyenziswa kotywala, iDry January isenokungabi yeyona nto ifanelekileyo kuwe. "Musa ukuyisebenzisa njengendlela yokuphepha ukufumana uncedo lwengcali," utshilo uKuda.

Uphando lufumene ukuba uJanuwari owomileyo unokukhokelela ekutshintsheni kwexesha elide kwimikhwa yokusela, nayo. Abathathi-nxaxheba beyomileyo kaJanuwari basela, ngokomyinge, usuku olunye ngaphantsi kweveki ngo-Agasti, kwaye ukunxila kwehle ngeepesenti ezingama-38, ukusuka kumyinge weentsuku ze-3.4 ngenyanga ukuya kwiintsuku eziyi-2.1 ngenyanga, ngokutsho kophando luka-2018 olwenziwa yiDyunivesithi. eSussex.

Ukuba uthathe isigqibo sokubeka isikhombisi kwindlela osela ngayo kwaye ujonge kwindima yotywala ebomini bakho, kufuneka kuqala uzibekele impumelelo esempilweni. Apha, iiGans, iWadi, kunye noKuda babelana ngesikhokelo senyathelo nenyathelo lokutyumza uDisemba owomileyo.

1. Yakha ibhokisi yesixhobo sakho ukuze uphumelele iDry January.

Ukomisa uJanuwari kuyinto *ngoko* yobuqu ukuba akukho ncwadi yomthetho kuyo, kodwa kukho izixhobo ezimbalwa ezinokubaluleka kubantu abaninzi abaqala umngeni.

1. Susa bonke utywala ukusuka kwindawo yakho yokuhlala nakwindawo yokusebenza.
2. Fumana iqabane lokuphendula, Njengomhlobo othatha umceli mngeni okanye abalandeli bakho beendaba zentlalo.
3. Yenza ikhalenda phezulu eludongeni lwakho. Yonke imihla uphumelele ukungaseli, uKuda ucebisa ukuba ujonge ibhokisi okanye uzobe uphawu, emva koko ubhale ngendlela efanelekileyo ngalo mhla, njengokuzilolonga ngamandla okanye ukugqiba incwadi entsha, ukubonakalisa impumelelo yakho . (Okanye zama enye yezi njongo ze-tracker okanye iijenali ukukunceda ujonge inkqubela phambili yakho.)
4. Thatha ixesha lokucingisisa. Thatha ijenali kwaye uqalise ukuvavanya ubudlelwane bakho obukhoyo ngoku notywala: Wawuqala nini ukwazi utywala? Uqale nini ukusela? Bukunceda njani utywala, yaye bukwenzakalisa njani? Ufike njani kule ndawo ingenabo utywala ebomini bakho? Xa unqwenela ukusela nanini na ngeXesha likaJanuwari owomileyo, jonga emva kwiimpendulo ozibhalileyo kwaye ucamngce ngazo, utshilo uWard. Lo mkhuba uyakukunceda ukukhumbuze ukuba kutheni uhambe kakuhle endaweni yokuqala-kwaye unethemba lokuzuza ngokwenza oko.
5. Cwangcisa ukubuya kwakho. Phambi kokubetha iiklabhu kwaye ubuze ibartender iglasi yejinja ale yabo intle, kuya kufuneka uyile iskripthi sokuphinda xa abo bakwisangqa sakho bezama ukuku-odola. Into elula njengokuthi "Hei, andisaseli ngoku-ndenza uDry Januwari-kodwa enkosi ngesithembiso" uyakwenza iqhinga, utshilo uKuda. Sekunjalo, “abanye abantu boyikiswa kukungathabathi nxaxheba kwakho kwinkcubeko yokusela,” uyongezelela. Ukuba ucela inkxaso yomntu, kwaye bayaqhubeka ukukunyanzela ukuba usele, yinqumle incoko uhambe, utshilo. (Ukusingatha okanye ukuzimasa itheko? Zixhobise ngezi zokupheka ezisempilweni ze-mocktail.)
6. Cwangcisa imida ethile kwezentlalo, ukumisela ukuba yeyiphi imisebenzi kunye neendawo ezinobuGry January-friendly kwaye eziya kuvavanya ukukwazi kwakho ukuhlala unxilile. "Nje ukuba ubutyebile kuyo [njengakwindawo yentselo, iklabhu, njlnjl.], Uqala ukuqonda ukuba uthembele kangakanani etywaleni njengesixhobo sokulwa," utshilo uKuda. "Ukuba awucingi ukuba unamandla okumqhina, musa ukuya."

2. Guqula indlela ocinga ngayo ngokungabinangqondo.

Ukutshintsha ukusuka kubomi bentlalo obunomdla ukuze ubenesiqhelo nako kufuna ukutshintsha kwengqondo. Endaweni yokugxila kwinto oyincamayo ngo-Dry Januwari, enokukwenza uzive uhluthwe, cinga malunga nento oyifumanayo kulo mceli mngeni, utshilo uWard.

Ukutshintsha indlela ocinga ngayo, qala ijenali. Yenza uluhlu lwemibulelo yemihla ngemihla kwaye ubhale iimvakalelo onazo imini yonke kunye neengcinga ongenakubonakala ngathi uphuma entlokweni yakho.

Okona kubaluleke kakhulu, hlala ukho: Yenza isigqibo sokuhlala unxilile suku ngalunye. Endaweni yokuzixelela, "NguJanuwari 1, kwaye ndiza kufika kuJanuwari 31 ndingaselanga," enokuziva ingaphaya kwamandla, iWadi icebisa ukucinga, "Namhlanje, andizukusela."

3. Chitha ixesha ucamngca ngokwakho.

Ukufumanisa esona sizathu sokusela kwakho-nokuba usenza ngandlela ithile- kufuneka ubuye umva uyeke ukuzonwabisa: Ubusebenzisela ntoni utywala ebomini bakho? Ngaba yayikukuxhasa? Morph ubuntu bakho? Ziphephe iingcinga ezingakhululekanga, iimvakalelo, okanye ukukruquka nje? Ngezi zinto zikukhuthazayo, uyakuqala ukuqonda ukuba isenokuba ibukuthintela njani utywala ekukhuleni ngokwakho, utshilo uKuda. Uya kuba nakho ukufumana ezinye iindlela zotywala kwaye wenze izisombululo zeengxaki zakho ngaphandle kokufikelela kwibhotile. (Eyeleleneyo: Ungayeka njani ukusela utywala ngaphandle kokuziva ngathi yiPariah)

4. Phuma nesicwangciso somdlalo.

Ngelixa uthatha inxaxheba kwi-Dry Januwari, ulungiselelo lokunxibelelana luyinto ephambili. Ngalo lonke ixesha uzisa imali kunye nawe-xa uphume kwisidlo kunye nabahlobo kwaye umncedisi uzisa itshekhi enye, uya kukwazi ukuhlawula isabelo sakho kuphela (kwaye hayi iibhiya zabanye abantu). Ukonyusa inani lexesha eliphezulu lokuqonda kunye nabantu abaza kusela, uKuda ucebisa ukuba bafike kwintlanganiso yokuqala kwaye bahambe kwangoko. Nje ukuba abantu baqale ukungxola, ukuthatha imipu, okanye ukusuka kwindawo yokutyela uye kwi-bar esecaleni, thatha oko njengobungqina bakho bokubetha indlela.

Sebenzisa ezi ziganeko zinxilisayo njengethuba lokucinga ngabantu ongqongwe nabo kunye neziganeko othatha inxaxheba kuzo. notywala nje ayikho enye into? " Utsho uWard. Ukujonga ngokusondeleyo kubomi bakho bezentlalo kunokukunceda ukuba uphinde uthathele ingqalelo izinto eziphambili ngokubaluleka kwaye ukhuthaze ukukhula komntu.

5. Fumana iindlela ezintsha zokuhlala kwintlalo (kodwa gcina imisebenzi yakho yakudala, ukuba unako).

Ewe, usenako ukuyigcina imisebenzi yakho yesiqhelo yentlalontle ngaphandle kotywala kulo Januwari Womileyo. Oda i-virgin bloody mary ngelixa uphume kwi-cawe brunch, sela kwi-mocktail eyenziwe ngesandla okanye ibhiya engeyiyo utywala ngelixa umamele umculo ophilayo. Ukuba ezi ziselo azifumaneki kwaphela, bamba i-seltzer elula okanye iklabhu yesoda enelamuni okanye ikalika- ijongeka njengevodka soda okanye igin kunye netoni, ke ayizukuvakala kakubi xa ukunye nabantu abaselayo, utshilo uGans. (Ubungqina bunokusebenza: Lo mfazi ukhuphe iJanuwari kaJanuwari nangona ejonga imivalo yaseMiami ukuze aphile.)

Ukuba imivalo iyakuxhokonxa, ukugoba esofeni ngeNetflix rom-com ayisiyiyo kuphela indlela onokuthi uchithe ngayo ubusuku bakho. Sebenzisa amava akho asengxakini njengethuba lokuphuma kwindlela yakho yokutya-yokusela-yokulala. “Endaweni yokuya kwiyure yolonwabo yangoLwesine, yiya kwiklasi yeyoga,” utshilo uGans. Zibuyisele ebuntwaneni bakho ngomjikelo we-bowling okanye uphume wonke umsindo wakho ngokugibisela izembe, baleka ukubaleka epakini okanye ukhwele ibhayisekile yakho kuwo onke amalunga e-ayisikrimu ebumelwaneni. (Cinga le eminye imibono yobusika yomhla osebenzayo ngexesha kunye ne-SO yakho okanye i-BFF.)

6. Xa ulingeka ukuba usele, yiba neqhinga lokuphuma.

Xa ujikelezwe ngabahlobo bakho kwiibhola zangasese okanye uthabathe ibar yekaraoke, unokuhendwa ukuba ujoyine. Endaweni yokubamba isiselo usibize siyeke, "xa kuhamba ubunzima, cofa ikhefu, utshilo uWard. "Into oyenzayo ekuphumleni ixhomekeke kuwe: mhlawumbi ubiza umhlobo okanye umama wakho, utshintshe indawo, ufumane iglasi yamanzi, okanye uzithobele ngokucamngca okanye ngokufunda. Ukuba unqumama ixesha elaneleyo ukuze utshintshe into oyenzayo , ekupheleni kokuphumla, umnqweno uya kube uphelile." (Ngakumbi apha: Ungazola Njani Xa UneNgqondo ngokwasemphefumlweni)

Wakuba uphumile kule meko, zibuze ukuba kwakutheni ukuze kunganyamezeleki ukuba kuloo ndawo ungasela utywala, utsho uKuda. Ukuba utywala abukho kuyo nayiphi na into ozama ukuyenza, thatha isigqibo sokuba "into ebangela umdla kwinto eyenzekileyo okanye indlela yokubamba," utshilo uWard. Zininzi ezinye iindlela zokubhiyozela okanye zokubaleka, ke fumana enye indlela engena-booze esebenzela wena.

7. Musa ukuvumela i-slip-up yonakalise uJanuwari wakho owomileyo.

Nangona unikezela kwi-soda ye-vodka ekuhlekisayo ubusuku bonke, yamkela ukhetho olwenzileyo ngaloo mzuzu kwaye unamathele kumngeni wakho kaJanuwari owomileyo.

Uzama ukuphinda ubambe ishumi leminyaka okanye ngaphezulu kwempembelelo yoluntu ukuba uyayifuna le nto ebomini bakho, utshilo uKuda. "Yimpendulo yemichiza-unqwenela utywala-ngoko ke phinda wenze isiliphu. Musa ukuyilahla yonke esihogweni. Buyela kwisicwangciso sakho uqhubeke." Njengoko uGans esitsho, "impumelelo yondla impumelelo," ngoko nangona kunokuba nzima ngokungenakunyamezeleka ukwala i-margarita ekuqaleni kwenyanga, kuya kuba lula.

8. Xa iDry January iphelile ngokusemthethweni, qhubeka.

Emva kokunyamezela iintsuku ezingama-31 zokuphila ngaphandle kotywala, ithuku lakho lokuqala lisenokuba kukugalela iglasi yewayini, kodwa uKuda ucebisa ukuba uyeke ukuphakamisa iglasi okwangoku. "Ndiyakholelwa ngokuqinisekileyo ukuba iintsuku ezingama-30 azonelanga ukuseta inkqubo yakho kwakhona okanye ukunceda ubudlelwane bakho notywala okanye ukukhupha umzimba emzimbeni," utshilo uKuda. "Le yipateni ekusenokwenzeka ukuba yomelezwa ishumi leminyaka okanye ngaphezulu, kwaye awukwazi ukuyiphelisa yonke le meko ngeentsuku ezingama-30."

Ukuba uJanuwari wakho omileyo uye waziva ulungile, zama ukongeza kwezinye iintsuku ezingama-30 okanye ezingama-60 kumceli mngeni, kwaye ubone ukuba oko kukuthatha phi. Kodwa ukuba uye wakhaba kwaye ukhala ngendlela yakho inyanga yonke, "jonga ngokusondeleyo ngakumbi ubudlelwane bakho notywala kwaye ugxume kancinci-ingaba ngumqondiso wokuba olu lubudlelwane obubi kakhulu," kusho uWard.

Ukuba uthatha isigqibo sokuba unobudlelwane obungenampilo notywala emva kukaJanuwari oMileyo kwaye ufuna ukuyeka ukusela, iinkqubo zokubuyisela kwimo yesiqhelo kunye nenyathelo le-12 ayizizo iinketho zakho kuphela, utshilo uWard. Ungaba amasuntswana kunye namaqhekeza kwiinkqubo ezinje ngale ngqondo ihamba ze, ukubuyiswa kwe-SMART, ukubuyela kwindawo yokubalekela, abasetyhini bokungakhathali, unyaka omnye akukho bhiya kunye nesiko lokwakha ukubuyela kwimeko yesiqhelo, ukudibana nabanyangi nabaqeqeshi, okanye ukuthatha inxaxheba kwi-SHE RECOVERS, eneendawo ezibalekayo, iinkqubo zeqela, kunye nabaqeqeshi kwihlabathi liphela ababamba inyanga nenyanga, ngokwabelana ngabantu kwizangqa.

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