1 - Imibono ekusetshenziseni le Trend for Improve Health and Wellness yakho
Ukubheka ukuma, udle kahle, ulahlekelwe isisindo, uzizwe ungcono-noma konke okungenhla? Ukuze uthole usizo ekufinyeleleni imigomo yakho yezempilo nempilo, zama ukugcina iphephabhuku lezinhlamvu: indlela ejabulisayo, elula ukuyisebenzisa, eyintandokazi ngokwakho yokulungisa kahle imikhuba yakho yansuku zonke nokwenza ushintsho oluhlala njalo.
Umhleli wezingxenye kanye neyengxenye yedayari, iphephabhuku lezinhlamvu (lakhiwa ngumklami uRyder Carroll) yisistimu ongayisebenzisa nanoma yiliphi ibhuku lezincwadi kanye nepeni.
Ngosizo lwephephandaba le-bullet, ungakwazi ukulandelela izinto eziningi ezaziwa ukuthi zinomthelela omkhulu empilweni yakho, kufaka phakathi ukudla kwakho, ukuhlolwa kokuzivocavoca, ukulala njalo, kanye namazinga okucindezeleka.
Ukurekhoda impumelelo yakho yansuku zonke, yeviki, kanye nenyanga yileli gumbi lesisekelo se-bullet journaling. Kunezindlela eziningi zokumaka lezo zimpumelelo-kanye nokungaphumeleli kwakho-bese ulandelela inqubekelaphambili yakho ekufezeni imigomo yakho yezempilo nempilo.
Ucwaningo lubonisa ukuthi ukulandelela imizamo yakho yokwenza izinguquko ezinempilo kungakubeka empumelelweni uma kuziwa ezindabeni ezifana nokulahlekelwa kwesisindo. Akusizi nje kuphela ukugcina ukuhlelekile nokuphezulu kwezinhloso zakho, ukulandela inqubekelaphambili yakho kukusiza ukuthi uhlale ushukumisekile futhi ugcine umfutho wakho.
2 - Ukuqala nge-Bullet Journal Yakho
Ngokuqondene nezinto ezihambayo, i-notebook kanye ipeni noma ipensela konke okudingayo ngempela ukuqala iphephabhuku lakho le-bullet. Uma usulungele ukuqala, kunamabhulogi amaningi namawebhusayithi angakuqondisa ngokusetha iphephandaba lakho.
Izinsiza ezinjalo zinikeza ulwazi oluningi kakhulu kwizinsisekelo zokusebenzisa iphephabhuku lakho lezinhlamvu, kufaka phakathi amathiphu wokwenza ucwaningwane lwenkomba yakho kanye nezinye izinto eziyinhloko.
Ngaphambi kokuba uqalise, zama ukusesha amasayithi omphakathi wezokuxhumana njengo-Instagram no-Pinterest ngemibono nokuphefumulelwa kokusebenzisa amaphephandaba ama-bullet ukuze ufinyelele imigomo yakho yezempilo nempilo.
Khumbula ukugxila ekwakheni iphephabhuku lezinhlamvu elihambisana kahle nezidingo zakho, futhi ungesabi ukudala ubuciko ngokuhlelwa nokuklama.
3 - Ukubeka Imigomo Yakho Yezempilo Nempilo
Njengoba uqhubeka nomagazini wakho wezinhlamvu, thatha isikhathi sokuchaza ngokucacile imigomo yakho yezempilo nempilo. Yiba ocacile: Ingabe uhlose ukugijima isigamu se-marathon, uqale isimiso sokuzindla, uphonsa usayizi we-jeans?
Kwezinye izimo, abalobi bezinhlamvu bafuna ukuthola ukulawula kangcono inkinga yezempilo engapheli. Abanye bagxila ekuthuthukiseni ukudla kwabo, njengokususa ukudla okusetshenzisiwe noma ukusika emuva ushukela.
Enye inzuzo elula yokugcina iphephabhuku lezinhlamvu: ungabeka imigomo yakho ezinsukwini zonke, ngeviki, nyangazonke, nangonyaka. Leyo ndlela eyinhlangano ehlukahlukene isiza ukuphulukisa imigomo yakho ibe yizicucu eziphathekayo njengoba usebenza ekuphumeleleni kwesikhathi eside.
4 - Ukudala i-Exercise Log
Izingosi zokuzivocavoca zingathatha izinhlobo ezahlukene, njengekhalenda lamasonto onke elichaza umsebenzi wakho womzimba usuku ngalunye. Ungakwazi futhi ukungena kuzo izinhlobo ezithile zokusebenza.
Isibonelo, ungase ucabange ukudala ishadi elilandelela isimiso sakho sokuqeqeshwa kwamandla , kufaka phakathi irekhodi lomsebenzi ngamunye ochaza inani le-reps eliqediwe kwisethi ngayinye.
5 - Ukugcina idayari yokudla
Esicwaningweni esashicilelwe eMelika Journal of Preventive Medicine ngo-2008, abacwaningi banqume ukuthi ukugcina idayari yokudla kungaphindaphinda ukulahlekelwa kwesisindo sakho.
Njengoba ulandelela ukudla kwakho kwansuku zonke, sebenzisa iphephandaba lakho le-bullet ukuze uhlakulele imikhuba enempilo (njengokurekhoda inani lemifino oyidliwayo noma inani lemanti oyidlile usuku ngalunye).
Ngemuva kokubuyekeza idayari yakho usuku ngalunye noma ngesonto, engeza amanothi ukukusiza ukuthi uhlele kahle ukuhlela kokudla kwakho. Yenza imininingwane yokupheka oyithandayo namasu owazama noma ongafuna ukuzama.
6 - Ukwakha Inselele Yenyanga
Kungakhathaliseki ukuthi uhlose ukuqhuba i-5K yakho yokuqala, hamba phambili nge-yoga practice yakho, noma wenze inselelo yama-squats ngosuku noma u-30, zama ukumeleka izinyathelo okudingayo ukuze ufeze umgomo wakho.
7 - Ukuqapha isimo esingapheliyo
Eminyakeni yamuva, amaphephandaba ama-bullet athandwa kakhulu kubantu abanezimo zezempilo, kubandakanya ukushaya kwenhliziyo, isifo sofuba esisimangele (IBS), ukuleleka kokushisa, imithi, i-arthritis, nokubuhlungu emuva.
Uma ubhekene nesimo esingapheli, zama ukusebenzisa iphepha lakho lezinhlamvu ukuze ubhale imisebenzi yakho yansuku zonke, izimpawu, ukudla ukudla kanye nokusetshenziswa kwemithi.
Ukubuka emuva kulelo log kungakusiza ukuthi ubone izimbangela ze-flare-ups, ekugcineni ekunika ukulawula okukhulu ngesimo sakho. Ukuhlanganyela lawo marekhodi nodokotela wakho kungasiza futhi ukuthuthukisa ikhwalithi yezempilo yakho.
8 - I-Habit Tracker: Ithuluzi Elihlakaniphile Nelilula Lempilo Engcono
Uma ulwela impilo engcono nokuqina, umkhondo womkhuba kungaba esinye sezici eziwusizo kakhulu kumagazini wakho wezinhlamvu. Ngokujwayelekile ifakiwe kwifomu leshadi, ikuvumela ukuba ulandele imikhuba eminingi endaweni eyodwa.
Uma udala umkhuba wakho womzila, cabanga ngezinguquko ezinempilo ozizwa ziphuthumayo kuwe. Lokhu kungabandakanya izinguquko ekudleni kwakho (njengokudla inyamazane ngesikhathi sokudla), umshini wakho wokuzivocavoca (njengokushaya izinyathelo ezingu-10,000 ngosuku), uhlelo lwakho lokuphathwa kokucindezeleka (njengokuzindla imizuzu engu-15 ekuseni), kanye / noma ukuzinakekela okujwayelekile (njengokungena phansi isikhathi sokulala ngehora elithile ebusuku).
Abamaphephandaba abaningi balandela imikhuba enempilo njengokuthatha izithako, ukunciphisa isikhathi sesikrini ebusuku, nokunciphisa ukusetshenziswa kwabo kwe-caffeine.
Ngokumaka imisebenzi oyiqedile usuku ngalunye, ungabona kalula ukuthi uthuthuka-futhi lapho udinga ukufaka umzamo owengeziwe. Uma ushintsho oluthile oluphilile luyingxenye yemvelo yesimiso sakho, zama ukufaka esikhundleni salo ngento entsha ku-tracker yakho yomkhuba.
9 - Okuningi Bullet Journal Imibono Yokufinyelela Impilo Yakho kanye Nokufinyelela Fitness
Uma ugcina iphephandaba le-bullet, khumbula ukuthi umgomo oyinhloko ukwenza iphephandaba lakho likusebenzele. Izikhathi eziningi, lokhu kusho ukubuka ngaphesheya kwezinto eziyisisekelo zokudla nokuzivocavoca nokuzihlonipha okubaluleke kakhulu. Ngokwesibonelo, ungazama ukugcina uhlu lwezincwadi eziphefumulayo ukufunda, izindawo ezintsha zokuhamba, noma amakhekhezi enempilo okwenzayo.
Okungcono iphephabhuku lakho le-bullet libonisa umoya wakho nobuntu obuhlukile, osondelene nawe uzofinyelela ekufezeni imigomo yakho yezempilo nempilo nokuthola ukugcwaliseka okwengeziwe ekuphileni kwansuku zonke.
> Umthombo:
> Hollis JF, Gullion CM, Stevens VJ, et al. Ukulahlekelwa Isisindo Ngesikhathi Sokungenelela Okujulile Kwesivivinyo Isisindo-Ukulahlekelwa Isisindo. I-American Journal of Medicine Prevention. 2008; 35 (2): 118-126.