Isizathu sokuzivocavoca
Kukhona izithako eziningi ezenza uhlelo oluqhubekayo lokuzivocavoca- ube nezinjongo , ukulungiswa , ukulungiswa , nokuhlala uzibophezele . Kodwa enye ebaluleke kunazo zonke, futhi ngezinye izikhathi ezingenakuqhathaniswa, iyisisusa.
Sivame ukulinda isisusa sokuzivocavoca, sicabanga ngelinye ilanga sizovuka futhi kuzoba khona. Okuyiqiniso kwabaningi bethu, noma kunjalo, ukuthi ukugqugquzela ukuphumelela kunamandla kakhulu esigabeni sokuhlela, njengoba iningi lethu lisisebenzela umgomo othile wesikhathi esizayo, njengokulahlekelwa isisindo .
Cabanga ngakho. Uma uhlela ukusebenza okuzayo, usesikhala esiphezulu ngokuphelele. Cishe ukhululekile, uphumule, futhi uzizwa uhle, mhlawumbe ubheka ukuthi uhamba ngokuzivocavoca futhi uphumelele.
Kodwa kwenzekani uma i-alamu isuka ngo-5 ekuseni? Noma uma ushayela ekhaya ngemuva komsebenzi omude? Lesisisusa asitholakali lutho.
Ukugqugquzela ibhizinisi eliyinkimbinkimbi, kodwa ukuqonda ukuthi yikuphi nokuthi kuyisebenzisela kanjani inzuzo yakho kungakusiza ukuba usebenze amandla ayo.
Kuyini Isisusa?
Isikhuthazo singachazwa ngemigomo elula: yini esishukumisela ukuba silondoloze noma sifinyelele imigomo. Omunye angase athi ngisho nesimo sesifiso. Uma ubheka ngaleyo ndlela, izinto zishintsha kancane, okungenani kwabaningi bethu. Yebo, kufanele usebenzise umzimba, udinga ukuzivocavoca, ufuna ukuzivocavoca, kodwa unesifiso sokuzivocavoca? Kwabanye abantu, mhlawumbe-bathanda ukuthi uzizwa kanjani ukuzivocavoca.
Kodwa, iningi lethu, ukuzivocavoca uvame ukucabanga ukuthi unomgomo owodwa wokuphela-kukusiza ukuba ulahlekelwe isisindo, ubheke kangcono, uqinise, uzizwe ungcono, uphile kahle , uvimbele isifo sikashukela, njll.
Lokhu kuhluke kakhulu kunokufuna ukuzivocavoca, yingakho abaningi bethu begijima kulolo donga lwezitini.
Sibeka imigomo, senza amapulani, mhlawumbe siyakwazi ukunamathela nalawo macebo okwesikhashana. Kodwa-ke singase sithole ukuthi leso sisusa siphume futhi sizibuze ukuthi yini esikwenzayo engalungile.
Akukhona ukuthi wenza okuthile okungalungile, kungenzeka ukuthi awunakucabangi ukuthi yini okukushukumisayo.
Kuvelaphi Ukukhuthazwa?
Kubalulekile ukwazi ukuthi isisusa sakho sivelaphi nokuthi kunezinhlobo ezimbalwa zokugqugquzela. Kunezinto zangaphandle ezikugqugquzelayo bese zikhona izifiso zangaphakathi ezikushayela.
I-Motivation e-Extrinsic
Lolu hlobo lokugqugquzela yilokho esikujwayele ukuthembela uma kuziwa kokuzivocavoca. Kuyinto enjengathi isanqante nodondolo. Uzama ukuzikhandla ekusebenzeni nge-carrot ("Uzothola isisindo!") Noma ngokuzibetha ngenduku engabonakali ("Uzothola amafutha uma ungasebenzi!"). Ezinye izikhuthazi zangaphandle zihlanganisa:
- ebheka okuhle ku-suit suit
- ukulahlekelwa isisindo sokuhlangana esikoleni esiphakeme
- ukuthola abs flat
- efuna ukulingana ne-jeans endala
- uzama ukubuyela esisindweni owawusekolishi
- ufuna ukubonakala kahle kumngane wakho womshado noma othandekayo
Uma unesisusa esinjalo, awukho ngempela ukuzivocavoca ngoba uyayithanda. Uyakwenza ngoba uzokunika okufunayo esikhathini esizayo esingaqondakali.
Akuyona into embi njalo uma isebenza. Eqinisweni, lolu hlobo lokugqugquzela lukhulu kulawo maxesha uma ucabanga ngokudlula ukuqeqeshwa kwakho bese ukhumbule umgomo wakho, noma ngabe yini engase ibe.
Inkinga yilezi: Kuthiwani uma ingakunikezi lokho okufunayo noma ungazi ukuthi kuzothatha isikhathi esingakanani? Kuthiwani uma ungeke ukwazi ukwenza inani lokuzivocavoca elidingekayo ukuze uthole lowo mzimba wokuhlanza umzimba? Noma kwenzekani uma ungenayo i-genetics ukuthola i-abs flat?
Lokhu kuvamise lapho izlayidi zokugqugquzela futhi uqala ukucabanga: Kungani uzikhathaza uma kungekho okusebenza kulo?
I-Motivation ye-Intrinsic
Manje kukhona olunye uhlobo lokugqugquzela, ukugqugquzela kwangaphakathi, okuvela ngaphakathi. Lokhu kuyinto ebalulekile kuwe, hhayi umgomo othile wesikhathi esizayo, kodwa into ongayithola khona manje. Ezinye izibonelo zokugqugquzela kwangaphakathi zihlanganisa:
- ukuzivocavoca ngoba uzizwa kahle
- ukuthanda umuzwa ophezulu womgijimi
- ukuphuma ngoba kukhulula ukucindezeleka
- uzizwa kahle uma umzimba wakho uqina futhi ungenza okungaphezu kwalokho okwenze ngaphambilini
- ukujabulela ukuzivocavoca ngoba kukunika isikhathi sokucabanga noma ukuphuma
Ungabona umehluko lapha. Izishukumisi zangaphandle zingase zifinyelele, kodwa izishukumisi zangaphakathi zivame ukuba namandla amaningi okuhlala.
Ucwaningo oluningi lubonise lokhu, kuhlanganise nokucwaninga okukodwa okushicilelwe kuMuthi weSayensi neMidlalo nokuzivocavoca. Lolu cwaningo luhlolisise izibikezelo ezahlukene zokulawulwa kwesisindo kwabangu-136 abahlanganyeli. Bathole ukuthi labo abagxila ezithuthumeni zangaphakathi bazithanda ukuzikhandla, abanentshisekelo kulokho abakwenzayo, nokujabulela ukuzivocavoca kwaba nempumelelo enkulu ekulawuleni isisindo eside.
Zombili lezi zinhlobo zokugqugquzela zibalulekile ukugcina uhamba. Ukugqugquzelwa kwangaphakathi kuyona okukushayelayo, kanti isisusa esiphezulu sisebenza njengohlobo lenkxaso kulokho okukushukumisela ngaphakathi. Ungathinta kokubili lokhu noma kunini uma ubhekene nokukhetha ukuthi uzophuma yini noma ubuye ulale.
Kungani Asikhuthazwa Ukuzivocavoca?
Kunezizathu eziningi esingase singabi nesisusa sokuzivocavoca njengoba sasikhona. Ezinye zezinto ziyizivimbelo noma izithiyo okumelwe sizinqobe, njenge:
- Imisebenzi ye-Sedentary kanye nokuphila - Iningi lethu lisichitha usuku lwethu oluthile kukhomputha nasemotweni, okusho ukuhamba kancane nokuhlala ngaphezulu. Lapho sihlala khona, lapho sijwayele ukujwayela ukuhlala, futhi kunzima ukuthola umzimba uhambe.
- Ukuqhathanisa ngokweqile - Uma ukhuluphele kakhulu, kunzima kakhulu ukuzivocavoca. Ungase ube nezinkinga zomzimba ezifana nobuhlungu obuhlanganyelwe noma ukulimala, futhi kunzima ukuhambisa umzimba omkhulu, ukwenza ukuvivinya umzimba ukwesabisa futhi kungakhululekile.
- Ukuphila Okumnandi - Sinobusizi kunanini ngaphambili futhi kuba yisizathu esikhulu sokudlula ukuzivocavoca.
- Ukucindezeleka - Nakuba ukuzivocavoca kufanele kuthinte ukucindezeleka, ukuvivinya umzimba nakho uhlobo lokucindezeleka emzimbeni. Uma uzizwa ucindezelekile, ukusebenza kungase kube yinto yokugcina ofuna ukuyenza, yize mhlawumbe kungcono kakhulu kuwe.
- Ukufinyelela Ezikhungweni Zokusebenza - Uma ungenalo i-gym noma isikhungo somphakathi esiseduzane, lokho kungathonya ukuthi usebenza njalo.
- Ukuphepha komakhelwane - Uma unezindawo eziphephile zokuhamba, ukugijima, noma umjikelezo, kungenzeka ukuthi ukwenze kanjalo, ikakhulukazi uma ubona abanye abantu benza into efanayo.
Izwe esiphila kulo alikwenzi kube lula ukuzivocavoca futhi, yebo, ngezinye izikhathi singasola imvelo yethu ukwenza kube nzima nakakhulu ukuqeqeshwa.
Ngakolunye uhlangothi, kunezindlela eziningi zokuzivocavoca kunanini ngaphambili. Sinezinhlelo zokusebenza zokufaneleka kanye namawebusayithi wokuzivocavoca on-adingekayo afana ne-Daily Burn, FitnessGlo kanye nokusebenza kwamahhala ku-YouTube. Sinama-exergames , amaqembu ezempilo, ama-specialty gyms, abaqeqeshi bomuntu siqu -uhlu luqhubeka.
Asikho isidingo sokuzivocavoca noma noma iyiphi imishini. Kunezindlela eziningi zokuphuma ekhaya noma ukwenza imisebenzi engafuni imishini.
Ngalokhu engqondweni, uzobona ukuthi kunezinye izinto eziqhubekayo ezisigcina ekuzivocavoca. Izithiyo zangaphakathi esizimise ngaphandle kokuziqaphela.
- Ukwesaba - Ukuzivocavoca kungesabisa, ikakhulukazi uma ungakwenzi okwesikhashana noma uzama into ongakaze uyenze ngaphambili. Ngezinye izikhathi kubonakala kulula ukuweqa into yonke kunokuqeda ukuzilimaza noma ukubuka njenge-idiot.
- Ukudideka - Udinga ukuzivocavoca okungakanani futhi uvumelana kanjani nakho konke? Ngezinye izikhathi asazi ukuthi sizoqala kuphi futhi siphelele amandla, sinquma ukungenzi lutho.
- Ubuhlungu Nokuhlupheka - Ukuzivocavoca ukuzama ngokomzimba futhi, njengoba kunjalo, kungabangela ukungakhululeki. Kulabo abangazange bajwayele lokho, kungase kube nomuzwa wokuthi ubuhlungu nokuhlupheka, esinye isizathu esingase siphume ukuvivinya umzimba.
- Ukuzibamba - Kunezinhlobo zokuzivocavoca eziningi lapho futhi, kaningi, yilokho esiye saboniswa khona. Futhi, ngezinye izikhathi, ukuzivocavoca kuyisicefe, njengazo zonke izinto ekuphileni.
- Ukukhungatheka - Abantu abaningi benza umsebenzi wokulahlekelwa isisindo, kuphela ukubona ukuthi inqubekela phambili ihamba kancane kakhulu. Lesi yisinye isizathu abaningi bethu abayeka ngaphambi kokuba sibone noma iyiphi inkuthuko.
- Uyazonda Ukuzivocavoca - Uma uzonda ukuvivinya umzimba, kunethuba elihle kakhulu okwenza ngalo okungalungile. Zama ukuphonsa uhlelo lwakho ngaphandle kwewindi bese uqala kusukela ekuqaleni. Yini ezwakala ngempela? Ukuhamba? Ukwehlisa? Qala lapho futhi wakhe uhlelo oluzungeze lokho. Ungakwazi ukungeza izinto eziningi njalo ngokuhamba kwesikhathi.
Indlela Yokugqugquzela Ukuzivocavoca
Kukhona uhlu olude lwezinto ezingase zime endleleni yokuzivocavoca, kodwa akudingeki kube ngaleyo ndlela.
Indlela kuphela yokuzigqugquzela ukuzivocavoca ukuqala ngesinyathelo esisodwa esibaluleke kakhulu: Ungalindi.
Ukugqugquzela akukaze kwenzeke nje. Kufanele wenze kwenzeke. Yebo, kuzwakale njengemidlalo yezemidlalo enhle, kodwa isisusa sangempela sivela kuwe futhi, izindaba ezinhle ukuthi, unezinhlobonhlobo zemithombo ongakhetha kuzo.
Kuyinto funny mayelana nesisusa ukuthi kungashintsha nsuku zonke. Mhlawumbe izolo usushukumiseleka ukuba uzivocavoca ngoba nje yilokho okuvamile ukwenza into yokuqala ekuseni. Ngakusasa, lokho akusebenzi ngoba uzizwa ukhathele. Bese kuthiwani? Kungadingeka ukuthi ufune ukujula ukuze uthole isizathu sokuphuma embhedeni. Mhlawumbe udinga umvuzo, njengokuthi, "Uma ngenza umsebenzi wami kulokhu ekuseni, ngingakwazi ukuchitha isigamu sehora ngidlala umdlalo we-iPad wesimanje kulobu busuku."
Kungakhathaliseki ukuthi yikuphi, kungase kudingeke ukuba uhambe ngezinketho ezihlukahlukene ngaphambi kokuthi uthole lowo owenza uhambe.
Futhi ngaphezu kwalokho, kufanele wenze izinguquko ezithile ukwenza umsebenzi wokugqugquzela wena. Uma kunezithiyo eziningi futhi uzovele ushiye.
Ukubeka Indawo Okukugqugquzelayo
- Yenza kube lula ukuzivocavoca - Yenza konke okudingayo ukulungele yonke imizuzu yokuzivocavoca. Yazi ukusebenza okuzokwenza, kuzothatha isikhathi esingakanani, lokho okudingeka ukwenze futhi uyenze konke ndawonye ngakho uma isikhathi sokusebenza sifika, akudingeki uzingele esinye isicathulo noma umshini wokuhlola kwenhliziyo yakho.
- Thola into oyithandayo - Ingabe kufanele uyithande? Cha. Kodwa kufanele uthole okuthile okuhle ngakho. Khohlwa ngalokho ocabanga ukuthi kufanele ukwenze futhi wenze okuthandayo noma okungenani into ongayivumela. Konke kunzima kanzima ekuqaleni, kodwa kuthola lula uma uqhubeka. Ukuhamba njalo kuyindawo enhle kakhulu ukuqala.
- Thola okuhle kwenye into - Esinye sezigqugquzeli zangaphakathi ukuzikhandla. Kuzwakala kuhle ukuzwa into ethile, ngakho-ke kungani ungaqondi ukuphenya noma ukuvivinya umzimba noma amaphuzu? Uma ugxila ekwenzeni okuthile kahle, ukhohlwa ukuthi uyayisebenzisa.
- Thola ukwesekwa - Thola umngani wokuqeqesha uma ungakwazi noma umuntfu ongayithumela ngalo nsuku zonke. Ngaphandle kwalokhu, thola umndeni wakho ngemuva kwakho ukuze ube nesikhathi sakho sokuzivocavoca ngaphandle kokukhathazeka ngabanye abantu.
- Isivivinyo - Izinto ezimbalwa zokuqala ozizamayo zingase zingasebenzi futhi okujwayelekile. Ungaqhubeka uzama izinto ongazithandi noma ezingasebenzi. Zinike imvume yokuzama uze wazi ngokwakho kangcono kangcono.
- Zivumelanise nezimo - Zonke izinsuku zihlukile futhi kunezinsuku lapho ukukhuthazwa kunzima ukuza khona. Lesi yisikhathi esihle sokucabanga ngalokho okwenzekayo - Kungani ungashukunyiswa? Mhlawumbe usuke ukhathele ngokweqile noma mhlawumbe ukuzivocavoca kwakho kubonakala kunesidingo. Mhlawumbe udinga ukulala okungaphezulu noma mhlawumbe udinga ukubeka phansi izinhlelo zakho bese uhamba ngokuhamba. Zilalele wena futhi uzothola isisusa esikudingayo.
- Zizuze ngokwakho - Zizuze wonke umsebenzi owenzayo, kungakhathaliseki ukuthi uncane kangakanani. Isikhathi sokulalela umculo noma ukufunda incwadi. Isikhathi sokungena echibini esishisayo noma ukuphequlula i-bookstore. Njalo ngenyanga, hlela imivuzo emikhulu njenge-massage noma ebusuku. Ukwazi ukuthi uthola ukwelashwa kuyisisusa esikhulu.
- Thola usizo - Angazi ukuthi wenzani? Hamba umqeqeshi womuntu siqu noma useshe ngezinye zezinhlelo zokusebenza zokusebenzela kanye nezihloko ukuze uthole isiqondiso.
- Vele uqhubeke - Kuvame isikhathi, mhlawumbe amasonto ambalwa emva kokuqala ukusebenza uma amafulege ashukumisayo futhi ufuna ukuyeka. Lesi yisikhathi odinga ukuqhubeka ngoba esinye sezimboni zokuzivocavoca okuqhubekayo yisisindo. Uma uthola lokho, kuthola lula ukuphuma futhi awuziphilisi kakhulu. Ingxenye enkulu yokuzivocavoca imane nje ingena emkhakheni wokuzivocavoca nsuku zonke.
Ukugqugquzelwa kungumsebenzi owodwa wokuba umzimba futhi mhlawumbe kuyinto eyodwa esiyilwela ngayo lapho sesiqala ukuqala.
Esikhundleni sokuvumela leso sinyathelo siphelile, cabanga ngalokho okufunayo ngempela kuwe ngaphandle kokulahlekelwa isisindo futhi ubheke okuhle . Abantu abahlolayo bafuna izizathu zokwenza ngoba bazi ukuthi kwenza impilo ibe ngcono. Cabanga ngalokho engingakwenza impilo yakho ibe ngcono futhi uzothola isisusa sokuqhubeka uhamba.
Imithombo:
> Teixeira PJ, Going SB, uHoutkooper LB, et al. Ukuzivocavoca, Ukudla, nokuhlukahluka kwesithombe somzimba njengababikezeli bokulawula isisindo. Imithi & Isayensi Yezemidlalo Nokuzivocavoca . 2006; 38 (1): 179-188. i-doi: 10.1249 / 01.mss.0000180906.10445.8d.
> Trost SG, Owen N, Bauman AE, Sallis JF, Brown W. Ama-correlates abantu abadala ??? ukuhlanganyela emsebenzini wokusebenza: ukubuyekeza nokubuyekeza. Imithi & Isayensi Yezemidlalo Nokuzivocavoca . 2002; 34 (12): 1996-2001. i-doi: 10.1097 / 00005768-200212000-00020.