Uma kuziwa ekuzivocavoca, into esivame ukugxila kuyo yisisusa. Njengokuthola ukugqugquzelwa ukukwenza futhi uhlale ushukunyiswe ngokwanele ukuqhubeka ukwenza. Abaningi bethu bangacabanga ukuthi isisusa siyinto yokuqala esiyidingayo ukuze sisebenzise umkhuba ojwayelekile, kodwa lokho akunjalo neze.
Buza noma yikuphi ukuvivinya umzimba uma bashukumisekile ukuba bavuke ngo-5 ekuseni ukuya ejimini futhi cishe bayothi cha.
Ingabe ukhona ngempela onomuzwa wokuthi uthanda ukusebenzisa okokuqala ekuseni? Akunakwenzeka. Iqiniso liwukuthi ukugqugquzela akuyona into yokuqala ethola ukuvivinya umzimba ngaphandle kombhede, nakuba kuyinto ebalulekile.
Yini etholakala kulokhu kulala embhedeni? Lesi sithako esikhulu asihlangene nokuzijabulisa ngokuzivocavoca. Konke ngomkhuba wokuzivocavoca. Ngenxa yokuthi lowo muntu wenze umkhuba wokuzivocavoca umzimba, ingqondo nomzimba wakhe wazi kahle okwenzekayo ngo-5 ekuseni. Uvuka, ugqoke izingubo zakhe zokugqoka futhi uphuma.
Futhi akenzanga nje ngoba kuyisiko-kufanele kube nomvuzo lapho ukuze umgcine ehamba, into ephuma kulowo msebenzi ekuseni. Uma kungenjalo, kungani eqhubeka eyenza? Mhlawumbe lo mvuzo uzizwa uhle, uzizwa uphelelwe, noma ulindele ubhiya emva komsebenzi. Kungakhathaliseki ukuthi kuyini, kuyinto efanelekile yokusebenzela, okungenani kuye.
Kuzwakala kulula-zinikeze umvuzo futhi uzoqala ukuzivocavoca, kodwa uma kunjalo, wonke umuntu uzovele esebenzisa.
Ngakho-ke, ongewona umzimba , umqeqeshi omusha, umqashi 'wokuzonda' udala lo mkhuba? Ngokuqinisekile, ukuvuvuka ekuseni ukuze usebenze akuyona into oqala ukuyenza futhi uthandane naye. Noma kunjalo, bheka noma yikuphi ukuvotela ekuseni futhi uzobona abantu abaningi abenza kanjalo nje.
Bazi ngani ukuthi awuboni?
Abahlakaniphile kunawe futhi abanalo igesi lomlingo ongekho. Imfihlo yangempela ikhona ebuchosheni bakho.
Kuyini Umkhuba?
Uyazi ukuthi umkhuba umkhuba wokuziphatha esiwenza ngokuphindaphindiwe nangokungahleliwe. Cishe unamakhulu wemikhuba, kusukela lapho ulungela khona ekuseni ukuthi uhlunga kanjani izingubo zakho. Uma ubheka ngokujulile ukuthi senza kanjani imikhuba, uCharles Duhigg, umbhali we "I-Power of Habit," uphakamisa ukuthi kunezinto ezintathu ezibalulekile: ukukhomba, ukuziphatha, kanye nomvuzo.
Isibonelo esisodwa sokuqamba ukubeka izingubo zakho zokuqeqesha eduze kombhede. Uma nje usukuma, ubona lezo zembatho futhi kuyisiqalo sakho sokuzibeka ekulungiseleleni ukuqeqeshwa kwakho. Ukuziphatha sekuqedile ukuqeqeshwa kwakho futhi umvuzo ungaba yinoma yini-uzizwa kahle ngawe, uthola lowo mgijimi uphakeme, noma uzinike imvume yokuba ne-pizza isidlo sakusihlwa.
Njengoba lokhu kuphakamisa, imikhuba ivame ukuzenzekela ngokuzenzakalelayo futhi lapho senza okuningi, ngokujulile ukuthi bangene emabinjini ethu. Eqinisweni, ingxenye eyodwa yobuchopho, i-basal ganglia, yilokho okulawula isimiso sethu nemikhuba yethu. Yilokho okukhahlelayo lapho wenza okuthile ngokuzenzekelayo, njengokulayisha i-daishisher noma ukushayela imoto.
Akudingeki ucabange ukuthi ungavula kanjani umshini wokushisa utshani, uthathe isidlo, uphinde ungene kuwo. Futhi akudingeki ucabange ngamakhulu okunyakaza okudingeka ukwenze ukushayela imoto-thola okhiye, vula umnyango, uhlale phansi, ugqoke isihlalo sakho sobukhosi, njll.
Lokhu okuzenzakalelayo kukuvumela ukuba wenze lezi zinto ngaphandle kokucabanga, okuvumela ubuchopho bakho ukuba bukhulule isikhala sezinto ezibaluleke kakhulu. Kodwa indlela kuphela yokwenza lezo ziphathekayo ngokuzenzekelayo ukuzenza ngokuphindaphindiwe ngakho akudingeki uphinde uzicabange ngazo.
Lokho kusho ukuthi awukwazi ukunamathela kumkhuba wokuzivocavoca kungenzeka ukuthi awukho ngoba wenza okuthile okungalungile.
Kungenzeka ukuthi ubuchopho bakho budinga i-wiring kabusha. Udinga ukuthola ukuthi yini ekhomba ukuziphatha kwakho kwamanje, njengokungena emsebenzini wokuvotela noma ukushaya inkinobho yokusnuza ekuseni, ukuyidiliza, bese uqala ukusebenza ingxenye ngayinye.
Izithako Eziyimfihlakalo Emzimbeni Wakho Wokuzivocavoca
Okuthakazelisayo ukuthi udinga okungaphezu kokuqamba, ukuziphatha, nomvuzo . Njengoba uDuhigg echaza, kunezinye izinto ezimbili ozidingayo ukwenza umsebenzi wokuzijwayeza, ikakhulukazi ngokuzivocavoca: Ukulangazelela umvuzo kanye nenkolelo yokuthi ungakwazi ngempela ukwenza umsebenzi owawuhleliwe.
Kubonakala sengathi iyisiphukuphuku kangangokuthi ngempela ungathanda ukuzivocavoca, kodwa izifiso zithonya yonke imikhuba yethu. Ushaya amazinyo akho ngoba unqwenela umuzwa ohlanzekile emlonyeni wakho. Wenza umbhede ngoba ufisa ukuzwa ukuthi uhleliwe futhi uhlelekile. Lezo yimikhuba encane, kodwa kuthiwani ngokuzivocavoca?
Esinye isifundo esanyatheliswa kuyi- Journal of Applied Social Psychology , abacwaningi bathola ukuthi abantu ababenze okungenani kathathu ngeviki baqala nge-whim kodwa baqhubeka besebenzisa ngoba babefisa umvuzo. Imivuzo ephezulu yayizizwa kahle, inxanela ama- endorphins ekhishwe ngesikhathi sokuvivinya umzimba, futhi ezwa umuzwa wokufeza okuthile.
Esinye isithako esidingekayo empumelelweni yakho yilezi: ukukholwa ukuthi ungakwenza-ukuthi ungasetha umkhuba wakho, uhlele ukusebenza kwakho, futhi ugcwalise lokho okusebenzayo.
Lokho kuqiniseka akukwenzeka nje kuphela kodwa kuvela lapho uqala ukuvivinya umzimba ngendlela efanele. Uyazi izithako zokuzivivinya umzimba-manje kuthiwani? Nakhu okuzoqala khona.
Ukudala Indlela Yakho Yokuzivocavoca Omusha Ukuze Yenze I-Stick
Indlela esivame ukuyenza ngayo ukuzivocavoca ivame ukufana nalokhu: "Ngifuna ukunciphisa umzimba, ngakho-ke ngizosukuma ngiye ejimini njalo ngosuku ngo-7 nokuzivocavoca ihora." Leyo nguqulo entsha neyithuthukisiwe yesikhathi esizayo yathokozile futhi okwamanje uyazikhandla ukuhamba. Kodwa kwenzekani lapho iqiniso lihlasela?
Cabanga nje ngakho konke okudingeka ukwenze ukuze usebenzise usuku lonke, kufaka phakathi ukuhlela okuya ekusebenzeni kwakho, isikhathi sokuqala sokusebenzisa imishini yakho kanye nomsebenzi wangempela, kusukela ekukhuphukeni ukuya ekuzivocavoca ukwenza umsebenzi wakho, njalo njalo.
Ukusebenza ngaphandle kuhilela isixuku sokuziphatha okuncane kepha, kufakwe phezulu, kuningi uma ungenzi kakade lezo zinto. Futhi uma uqaphela ukuthi kunzima kanjani le nkambiso, umvuzo ungase uphake uma uqhathaniswa nomsebenzi ozokwenza. Lokhu kuyiqiniso ikakhulukazi uma umgomo wakho ukulahlekelwa isisindo, inqubo evame kakhulu kakhulu.
Lesi yisinye sezizathu eziningi iningi lethu elihluleka ukunamathela kulowo mkhuba wokuzivocavoca , yize sifuna ukuba nempilo futhi sifuna ukunciphisa umzimba . Ngakho-ke, uyayenza kanjani?
1. Hlela amacebo akho
Izifundo zokuzivocavoca okuphumelelayo zithola ukuthi yini esebenzayo ukukhetha ukukhomba okuqondile. Cabanga ngalokhu kukhishwa njengendlela yokuzijabulisa eyenza ubuchopho bakho bucabange, "Lesi yisikhathi sokuzivocavoca." Lokhu kungaba:
- Ukuhlela ukusebenza kwakho ekhalendeni lakho - Khetha izikhathi nezinsuku owaziyo ukuthi ungafaka umsebenzi wokuzivocavoca, ngisho noma imizuzu emihlanu kuphela. Mhlawumbe ukuhamba emva kwemini nsuku zonke noma emva kokudla.
- Beka izingubo zakho zokuzivocavoca ngokushesha nje lapho uvuka noma ufika ekhaya usuka emsebenzini.
- Ukwenza okunye ukuziphatha okunempilo ngaphambi kokuzivocavoca kwakho - Phuza ingilazi yamanzi, uthathe ukuphefumula okujulile, hamba ukuhamba okusheshayo noma wenze kancane. Ngezinye izikhathi nje ukwenza into eyodwa kungakufaka engqondweni yokuzivocavoca.
- Bhala phansi uhlelo lwakho lokuzivocavoca bese ulubeka eceleni kombhede ngakho-ke into yokuqala oyibona uma uvuka.
Ngesikhathi esifanayo wenza lokhu, bheka ezinye iziqephu okungenzeka ukuthi uzilandele, lezo ezenza isifiso sakho sokunqamula ukuqeqeshwa kwakho.
Mhlawumbe ushaya inkinobho yokusnuza kunokuba usebenze. Mhlawumbe uhlala embhedeni uma ufika ekhaya esikhundleni sokushintsha izingubo zokugqoka. Njengoba nje unomkhuba wokuhlala embhedeni, ungakha umkhuba omusha wokuzivocavoca.
2. Hlela ukusebenza kwakho
Lona yingxenye ebalulekile futhi ngokuvamile lapho senza khona amaphutha ethu amakhulu. Ngenxa yokuthi sifisa kakhulu ukulahlekelwa isisindo, sifuna ukwenza isikhathi esilahlekile, sivame ukuya kude kakhulu nokusebenza kwethu. Mhlawumbe uzama ukubuyela ezingeni lokuzivocavoca owake walisebenzisa ukuze ukwazi ukusekela, noma mhlawumbe uhlela ukusebenza kwakho ngokusekelwe kulokho ocabanga ukuthi kufanele ukwenze, ukuqeqeshwa okunjalo ngehora nsuku zonke , ukwenza ukuqeqesha okude kakhulu kwesikhashana futhi / noma ukuphakamisa izisindo ezinzima .
Inkinga ngaleyo ndlela yukuthi ngeke uthole umvuzo omkhulu. Okuzokuthola kuyingozi kakhulu, ukulimala okungenzeka, nombuzo wokuthi kungani umuntu angazenzela lokhu. Indlela kuphela yokwenza umkhuba wokuzivocavoca impela ukukwenza ukusebenza kwakho kube lula futhi kuyenzeka kangaka ukuthi uzizwa ungenangqondo ukuthi ungenzi.
Ukuqala Amancane
Njengoba kushiwo ngaphambili, enye yezithako ezibalulekile ekusebenziseni umkhuba umkhuba wokuthi ungakwenza. Lokhu ukuzikhandla, ukwazi ukuthi ungathembela wena ukuba ulandele. Njengoba uMark Sisson esho esihlokweni sakhe esithi "Ingabe Ukholelwa Ngempela ukuthi Ungashintsha":
"Ukuzikhandla ukuqonda kwakho ukuthi uyakwazi ukuqedela umsebenzi - ukungabi umuntu ohlukile."
Akukhona ngokuba umuntu omuhle noma omubi ngokusekelwe ukuthi unesisindo noma cha. Ngokuphathelene nokukhetha uhlelo lwakho lokuzivocavoca futhi wazi ukuthi ungayenza. Yilokho nkolelo nokucabanga okungenza ngempela umkhuba wokuzivivinya umzimba. Lokho kusho ukudala ukuqeqeshwa owaziyo ukuthi ungakwenza, noma ngabe lokho kusebenza akukona ngisho eduze neziqondiso zokusebenzisa.
Khohlwa ukusebenza ngaphandle kwehora noma ukwenza ukuqeqeshwa kwe-hardcore cardio , futhi ucabange kabanzi mayelana nokusebenza ongakwenza kungakhathaliseki ukuthi yini, ngisho noma ukhathele, ugxilile , noma uhle kakhulu ekukhuthazeni.
ImiSebenzi Elula Yokuqalisa
- 5-Minute Walk - Hlela umgomo wamaminithi angu-5 nsuku zonke. Amathuba uzoqhubeka uhamba isikhathi eside kunalokho.
- Ukusebenza Okusheshayo Kulula Nokulula - Lo msebenzi uhlanganisa ukuzivocavoca 5 okulula okugxila ekwakheni umgomo oqinile.
- Umqeqeshi weBhola wokuqala wokulinganisela nokuzinza - Lokhu kulandela okulula ukulandela kunemisebenzi elula, ezwela kahle efakazela umzimba wakho ukuba usebenzise umzimba.
- Isisindo somzimba sokuzivocavoca ekhaya - Enye indlela yokugcina izinto ezilula ukukhetha ukuzivocavoca okumbalwa okungadingi noma yimiphi imishini. Zama i- squat yesihlalo , i-pushup yedonga, i-lunge eyisisekelo, izimpukane zangemuva, ama-crunches kanye nezandiso zokubuyela emuva. Yenza cishe u-10-16 ubuyekeze umsebenzi ngamunye futhi, njengoba uqina, yenza amasethi amabili noma ngaphezulu.
3. Hlela imivuzo yakho
Eminye yemivuzo yokuzivocavoca iza ngokwemvelo. Ukuqedela ukuzivocavoca kungaba nomuzwa omuhle futhi, ngokuhamba kwesikhathi, uma uhlala njalo uthanda ukuzwa lokho.
Njengoba kukhulunywe ngaphambili, ezinye izibusiso zizwakala zifezekile futhi zizizwa zilungile kuma-endorphins akhululwe ngesikhathi sokuvivinya umzimba. Ungakwazi futhi ukudala imivuzo yakho siqu:
- Ihora elingenacala le-TV
- Ingilazi yewayini ngesidlo sakusihlwa
- Khokha wena. Zinike imali engu-$ 5 kuyo yonke i-Workouts ozoyiqedela bese uhlela ukuthi uzothola yini leyo mali ekupheleni kwenyanga.
- Thenga ingoma entsha noma i-albhamu
- Ukugeza okushisayo
- Incwadi entsha okufanele uyifunde
- Uhlelo lokusebenza olusha - Ngeke umangale uma ufunda ukuthi kunezinhlelo zokusebenza ngaphandle lapho zinikeza imivuzo. I-Charity Miles ikuvumela ukuba uthole imali yothando lapho uhamba, ugijima, uhamba ngebhayisikili noma wenza noma yiluphi uhlobo lomsebenzi. Amakhasimende uhlelo lokusebenza oluxhumeka kuzinhlelo zokusebenza ezihlukahlukene zokufaneleka kanye namadivayisi wokulandelela. Njalo lapho usebenza, uthola amaphuzu bese uwasebenzisa ezintweni ezifana nezaphulelo ezivela kubathengisi bamagama amakhulu.
Iphuzu ukuzivuza njalo ngesikhathi sokusebenza ukuze uqale ukulangazelela lowo mvuzo.
Amathiphu Okwenza Isimo Sakho Sigxile
- Zama ukwenza umsebenzi wakho ngesikhathi esifanayo nsuku zonke.
- Yakha umkhuba ngokuzungezile kokuzivocavoca kwakho. Gqoka izingubo zakho zokuzikhandla kuqala noma, uma ushiya ehhovisi, faka isikhwama sakho sokuzivocavoca esihlalweni esiseduze nawe ukuze ubone nje ukuthi kuzokukhumbuza imigomo yakho.
- Ngena ngemvume emsebenzini wakho. Gcina ikhalenda elula bese ubeka i-'X 'phansi nsuku zonke ekusebenzeni kwakho.
- Yenza okuthandayo. Akudingeki uyithande, kodwa kufanele kube umsebenzi owaziyo ongakwenza ngaphandle kobuhlungu obuningi noma ukungakhululeki.
- Gxila kulo mkhuba kuqala, khona-ke imiphumela. Ngokuvamile sibheke kakhulu ekulahlekelweni kwesisindo sokuthi siqeda ukuyeka uma lokho kungenzeki ngokushesha. Esikhundleni sokugxila kulokho, gxila ekusebenziseni nje ukusebenza, kungakhathaliseki ukuthi lezi zisebenza zifana nani.
Isihluthulelo sokwenza umsebenzi wokuzivocavoca ukukwenza kube lula ngangokunokwenzeka ukwenza imisebenzi yakho. Khetha imisebenzi efinyelelekayo oyithandayo, gcina ukusebenza kwakho kulula futhi kugxile ekuboniseni nje. Ukuqalisa kuqala kuvame kakhulu kunazo zonke, ngakho kulula ukwenza lokho, ukuphumelela ngokwengeziwe uzoba.
> Imithombo:
> Duhigg C. Amandla omkhuba : kungani senza lokho esikwenzayo ekuphileni nasebhizinisi . I-New York: I-Random House Trading Paperbacks; 2014.
> Lally P, van Jaarsveld CHM, Potts HWW, J. Wardle J. Zakhiwa kanjani imikhuba: Ukumiswa kwemikhuba ezweni langempela. I-Eur J Soc Psychol . 2010; 40 (6): 998-1009. doi: 10.1002 / ejsp.674.
> University > of Kent. "Ukukhuthaza ukuhlukahluka kwesisindo: Ukubeka phambili phambili inhlalakahle ekulahlekeni kwesisindo." IsayensiIsiSayensi. I-ScienceDaily, ngo-7 Okthoba 2014.