Izinto ezili-10 ekufuneka uzenzile xa ungafuni kwenza Nantoni na

Umxholo

• 1. Qengqa ngayo
• 2. Phuma phandle
• 3. Hlela iimvakalelo zakho
• 4. Camngca
• 5. Yiya kumhlobo wakho
• 6. Mamela umculo
• 7. Zama imisebenzi elula
• 8. Jonga ngeemfuno zakho
• 9. Yenza ishedyuli
• 10. Funda (okanye umamele) incwadi
• 10. Bukela ezinye iimpawu zempilo yengqondo

Xa ungaziva unqwenela ukwenza nantoni na, uhlala wena ngokwenene andifuni kwenza nto.

Akukho nto izwakala ilungile kuwe, kwaye neengcebiso ezineenjongo ezintle ezivela kubantu obathandayo zinokukwenza ube yinto encinci.

Rhoqo, ezi mvakalelo ziqhelekile kwaye zezethutyana, ezibangelwa luxinzelelo okanye indlela yokuphila exakeke kunesiqhelo.

Ukuphulukana nomdla ixesha elide (ukungakhathali) okanye ukonwaba kancinci kwizinto oqhele ukuzonwabela (i-anhedonia), nangona kunjalo, kunokubonisa ukuba kukho into enzima kakhulu eyenzekayo.

1. Qengqa ngayo

Ngamanye amaxesha, ukungafuni kwenza nto yingqondo yakho kunye nendlela yomzimba wokucela ikhefu.

Ukuba ubusoloko uzityhala kumda wakho kutshanje, thobela lo mnxeba ngaphambi kokuba ufikelele kwinqanaba lokudinwa.

Ukuzicingela kubalulekile kule meko. Yamkela umsebenzi wakho onzima, emva koko uzinike imvume yokuba uthathe ixesha lokuphumla. Thatha isithongwana, skrolela kwi-app yakho oyithandayo yemidiya yoluntu, okanye ujike ngengubo yakho oyithandayo kunye nesilwanyana-nantoni na oziva ilula kwaye iphumle.

2. Phuma phandle

Ukufumana ukukhanya komzimba ngaphandle-nokuba kukuhamba nje kwemizuzu eli-10 ujikeleze ibhloko- kunokukunceda ukuseta imo yakho.

Nokuba uhlala ebhentshini, ukuchitha ixesha kwindalo kunokuba nezibonelelo.

Ukutshintsha okusingqongileyo kunokukunceda ukuba wenze enye into, njengentloko kwivenkile yakho oyithandayo yekofu. Nangona kungenjalo, ukuchitha ixesha ngaphandle kunokukunceda uzive ungcono ngokuchitha usuku lonke esofeni.

3. Hlela iimvakalelo zakho

Ukuphonononga imeko yakho yeemvakalelo kunokukhanyisa ngesizathu sokuba ungafuni kwenza nantoni na. Oku kunokuba luncedo ngakumbi ukuba awukhe uve ngathi wenza okungaphezulu kweentsuku ezimbalwa.

Zibuze ukuba uziva:

• ixhala, ixhala, okanye uvalo ngento ethile
• enomsindo okanye ekhathazekile
• lusizi okanye ulilolo
• aphelelwe lithemba
• ikhutshiwe okanye inqanyulwe kuwe

Naziphi na kwezi mvakalelo zilapha ngasentla zinokuhlala kwiingcinga zakho kwaye zenze kube nzima ukucinga ngokwenza nantoni na eyenye.

Zama ukupapashwa kokukhanya malunga nendlela oziva ngayo, nokuba into ephumayo ayinangqondo.

Ukuba uziva ulungele, zama ukulandela ngokuqhagamshela ezinye zeemvakalelo kwizizathu ezithile. Ngaba kukho utshintsho emsebenzini olwenza uzive uxhalabile? Ngaba ukuskrola kwi-app yakho oyithandayo yeendaba kukwenza uzive ungenathemba ngekamva?

Ukufumanisa ukuba yintoni ebangela ezi mvakalelo kunokukunceda ukuba uze nezisombululo ezinokubakho okanye wamkele ukuba izinto ezithile zingaphaya kwamandla akho.

4. Camngca

Ewe, ukucamngca ngu ukwenza into. Kodwa zama ukucinga ngayo ngokungenzi nto ngendlela enengqondo, enenjongo.

Akusoloko kulula, ngakumbi ekuqaleni. Inokukubeka ngakumbi ekunxibelelaneni nazo zonke iimvakalelo zakho, kwanezo zixinezelayo. Kodwa kuyanceda ukuba ube nakho ukubaqaphela kwaye ubamnkele ngaphandle kokuzigweba okanye ukubayeka bakutsalele phantsi.

Ukulungele ukuzama? Nantsi indlela yokuqalisa.

5. Yiya kumhlobo wakho

Xa ungafuni kwenza nto, ukuthetha nomhlobo ngamanye amaxesha kunokunceda. Gcina nje ukhumbula ukuba abahlobo abahlukeneyo banokuzama ukunceda ngeendlela ezahlukeneyo, ke fikelela kumhlobo olungileyo ngemeko yakho.

Nazi izikhombisi ezimbalwa:

• Ukuba ufuna iingcebiso malunga nokwenza, umhlobo osoloko eneengcebiso ezininzi anokunceda kakhulu.
• Ukuba ufuna umntu oza kukhupha kuye, okanye mhlawumbi ungenzi nto naye, fikelela kumntu olungele ukumamela kakuhle.

Okanye, vele ube ngaphambili kunye nomhlobo malunga nento oyifunayo-nokuba licebiso elisebenzayo okanye indlebe evulekileyo.

6. Mamela umculo

Umculo unokunceda ukuzalisa ukuthula kwaye ikunike into yokucinga xa ungaziva unqwenela ukwenza lukhulu.

Ngelixa ukubeka umculo owuthandayo kunokukuthuthuzela (okanye kukunike amandla, okanye kukuvuyise, okanye enye into, kuxhomekeke kuhlobo luni lomculo owukhethayo), kunokuba nezibonelelo zengqondo yakho, kubandakanya ukuphuculwa kwengqwalaselo kunye nenkumbulo.

Olunye uphando lubonisa ukuba umculo unokuba nawo amandla okunceda ukunciphisa kunye neempawu zoxinzelelo.

7. Zama imisebenzi elula

Awungekhe ufune ukwenza nantoni na ukuba unezinto ezininzi ezingathandekiyo okanye ezidikayo (njengemisebenzi yasekhaya, amatyala, okanye ezinye izinto) ekufuneka uzenzile. Ukuba bebesele befumene, ingcinga yokujongana nabo inokuziva inzima ngakumbi.

Zama ukwenza uluhlu lwayo yonke into oyifunayo. Emva koko, zilinganise ngokokubaluleka-yintoni ekufuneka yenziwe nge-ASAP? Ungalinda ntoni kwinyanga ezayo? Unokuzicwangcisa ngokujonga ukuba zilula kangakanani.

Khetha into elula okanye ephambili kwaye wenze loo msebenzi wakho wosuku, nokuba kuthatha imizuzu engama-20 kuphela. Ukwenza into, nokuba incinci into encinci, kunokukunceda ukuba ukhuphe lo mkhwa wokungabi namandla kwaye ukubuyisele kumkhondo.

Nje ukuba ugqibile, unqumle uluhlu lwakho kwaye uzinike imvume yokuthatha lula usuku lonke.

8. Jonga ngeemfuno zakho

Ukungazifezekisi iimfuno zakho zomzimba kunye neemvakalelo kunokukwenza uzive umncinci kwaye udimazekile.

Zibuze oku kulandelayo:

• Ngaba ndifakelwe umbane?
• Ndidinga ukutya?
• Ngaba kufuneka ndiphinde ndilale?
• Ngaba ikhona into endicaphukisayo okanye endenza nestres?
• Ngaba ndingaziva ngcono xa ndiphakathi kwabantu?
• Ngaba ndifuna ixesha lokuba ndedwa?

Kuxhomekeka kwiimpendulo zakho, kusenokufuneka ubeke ixesha elithile ekuzinyamekeleni.

9. Yenza ishedyuli

Ukuba uqaphela uhlala ungafuni kwenza nto, kwaye uhlala unengxaki yokunyamekela imisebenzi kunye nolunye uxanduva, ukwenza ishedyuli kunokunceda.

Usenokuba sele usebenzisa umcwangcisi ukuba ubhale phantsi imisebenzi ebalulekileyo okanye iintlanganiso ongenakulibala, kodwa ishedyuli inokukunceda ube nesicwangciso esiqinileyo sokuba wenzeni xa ungaziva unokwenza nantoni na.

Awunyanzelekanga ukuba uphendule yonke imizuzu yomhla wakho (ngaphandle kokuba oko kuyanceda), kodwa zama ukwenza iibhloko zexesha ngokubanzi:

• ukuvuka
• ukulungiselela usuku
• ukwenza ukutya
• isikolo, umsebenzi, okanye uxanduva lwasekhaya
• ukubona abahlobo okanye ezinye izinto zoluntu
• ndiyokulala

Kwakhona beka bucala ixesha lezinto ozithandayo kunye nokuchitha ixesha kunye nabantu obathandayo.

Zama ukungabi nzima kuwe ngokwakho ukuba awukwazi ukunamathela kule shedyuli. Inokuba ngumqondiso nje wokuba kufuneka uphinde wenze ezinye izinto okanye ubeke ixesha elingaphezulu kwimisebenzi ethile.

10. Funda (okanye umamele) incwadi

Khumbula, kulungile ukuba ungenzi nto ngamanye amaxesha. Kodwa ukuba uziva ngathi kufanele wenze into okanye ube neemvakalelo zokuziva unetyala malunga "nokuchitha ixesha," ukufunda incwadi kunokuba yindlela ephantsi yokuziva unemveliso, ngakumbi ukuba yincwadi engeyonyani ngesihloko ofuna ukufunda ngakumbi ngaso.

Ukuba uziva uphantsi kakhulu kumandla okuba ubambe incwadi (iyenzeka), jonga incwadi yeaudiyo endaweni yoko. Amathala eencwadi amaninzi akuvumela ukuba uboleke iincwadi zomsindo okanye iincwadi ze-e mahala, ukuba nje unekhadi lethala leencwadi.

Iincwadi ezimanyelwayo zilungele abantu abangenalo ixesha elininzi lokufunda, kuba ungonwabela iincwadi ngelixa usenza enye into. Banokubonelela ngendlela "yokufunda" ukuba ungathanda ukuthula ungavumeli izandi zihlambe phezu kwakho.

10. Bukela ezinye iimpawu zempilo yengqondo

Ukungafuni ukwenza nantoni na akuthethi ukuba unexinzelelo, kodwa ngamanye amaxesha kunokuba luphawu.

Ukudakumba kuhlala kungaphucuki ngaphandle kwenkxaso evela kwingcali yezempilo yengqondo, ke kungcono ukuthetha nonyango ukuba ezi ngcebiso zingasentla zibonakala zingancedi.

Kungcono ukuba ufikelele ukuba unamava:

• ukuqhubeka kwemood
• Ukuphelelwa ngumdla kwizinto oqhele ukuzonwabela
• ukungathandi ngokubanzi kwizinto ezininzi
• amandla aphantsi okanye ukudinwa
• iingcinga zokuzenzakalisa okanye ukuzibulala
• ukucaphuka okanye ezinye iinguqulelo ezingaqhelekanga zemood
• iimvakalelo zokuziva kungekho yakho, ukungabi nathemba, okanye ukuziva ungaxabisekanga

Abantu abaphila noxinzelelo banokuba nobunzima bokwenza nantoni na xa beziva bekhathazekile okanye bexhalabile. Unokuziva ungonwabanga kwaye ungakwazi ukuhlala kuyo nantoni na okanye ushiye umsebenzi uye komnye.

Iingcali zonyango zinokukunceda usebenze ngeempawu zoxinzelelo, kungumbono olungileyo ukufikelela xa unamava:

• iinkxalabo eziqhubekayo okanye uloyiko olubonakala lungalawuleki
• iingcinga ezibalekayo
• ukungalali
• uloyiko
• isisu esibuhlungu

Andiqinisekanga ukuba ungaqala ngaphi? Isikhokelo sokufumana unyango olufikelelekayo sinokukunceda.

Nguwe umgwebi obalaseleyo weemfuno zakho. Ngamanye amaxesha, ungenzi nto kanye kanye oyifunayo-kwaye kulungile. Thatha unonophelo lokujonga ezinye iimpawu ezinokuthi zikwazise ngento eyenzekayo.

UCrystal Raypole wayekhe wasebenza njengombhali kunye nomhleli weGoodTherapy. Amacandelo akhe anomdla abandakanya iilwimi zaseAsia kunye noncwadi, uguqulelo lwaseJapan, ukupheka, isayensi yendalo, ubungqingili besini, kunye nempilo yengqondo. Ngokukodwa, uzibophelele ekuncedeni ukunciphisa ukubekwa amabala malunga nemicimbi yezempilo yengqondo.