Njira 10 Zokhalira Osangalala Pantchito Popanda Kusintha Ntchito

Zamkati

• Funsani Mnzanu Wantchito Kuti Akumwetseni
• Yambitsani Mutu Pa Cholinga Chachikulu
• Tengani Khofi Panthaŵi Imodzimodzi Tsiku Lililonse
• Pangani zisankho zazikulu mutadya nkhomaliro
• Pitirizani "Pining" - Njira Yolondola
• Chotsani Facebook ku Bookmark Bar yanu
• Lembani Zinthu 5 Zomwe Mumayamikira
• Kumwetulira Kwambiri Tsiku Lililonse
• Nenani Nthabwala
• Phunzitsani Ubongo Wanu
• Onaninso za

Kodi kudya chakudya chomwecho pa kadzutsa, kuzimitsa wailesi, kapena kunena nthabwala kungakupangitseni kukhala osangalala pantchito yanu? Malinga ndi buku latsopano, Chisangalalo chisanachitike, yankho ndilo inde. Tidalankhula ndi mlembi Shawn Achor, wofufuza za chisangalalo, katswiri wotsogola wotsogola, komanso pulofesa wakale wa Harvard, kuti tidziwe momwe kuchita zinthu zosavuta ngati izi kungakuthandizireni kukhala osangalala, athanzi, komanso opambana pantchito komanso m'moyo wanu watsiku ndi tsiku. .

Funsani Mnzanu Wantchito Kuti Akumwetseni

Zowonjezera

Ngati mwakhala mukumva kuti mulibe ntchito, kuchitira wina zabwino kungakuthandizeni kuti mukhale bwino. M'malo mwake, choyimira chachikulu kwambiri pothana ndi kukhumudwa ndikuthandizira ena, akutero Achor. Kafukufuku wake adapeza kuti anthu omwe amalimbikira kwambiri pazantchito zawo amakhala nthawi 10 kuti azikhala otanganidwa kwambiri ndi ntchito yawo komanso kukhutitsidwa ndi ntchito zawo kawiri. Makamaka, ogwira ntchito zachitukuko awa anali ochita bwino kwambiri ndipo anali ndi zokwezedwa zambiri kuposa ogwira ntchito ochezeka. "Ngati simubweza, simukupita patsogolo," akutero Achor.

Dziperekeni kukhitchini yophika msuzi, mudziperekeze kuyendetsa wina kupita ku eyapoti, kapena kutumiza kalata yothokoza pamanja. Zitha kukhala zazing'ono ngati kufunsa mnzanu yemwe simukumudziwa bwino kuti amwe zakumwa mukamaliza ntchito.

Yambitsani Mutu Pa Cholinga Chachikulu

Zowonjezera

Pamene othamanga akuthamanga mtunda wa makilomita 26.1 kupita mu mpikisano wa ma 26.2-mile, pamakhala chochitika chosangalatsa chazidziwitso. Pamene othamanga amatha kumapeto onani pomaliza, ubongo wawo umatulutsa ma endorphin ndi mankhwala ena omwe amawapatsa mphamvu kuti athe kuthamanga mpaka kumapeto kwa mpikisanowu. Ofufuza asankha malowa kuti X-malowa. "X-spot ikuwonetsa momwe mzere womaliza ungakhalire wamphamvu pakuwonjezera mphamvu komanso kuyang'ana," akutero Achor. "Mwa kuyankhula kwina, pamene mukuwona kuti kupambana kumakufulumira kumapitako."

Kuti mubwereze izi pa ntchito yanu, dzipatseni chitsogozo pokonza zolinga zanu ndi kupita patsogolo komwe mwakhala nako kale. Mwachitsanzo, mukapanga mndandanda wa zochita zanu, lembani zomwe mwachita kale lero ndikuzichotsa nthawi yomweyo. Onjezerani ntchito zitatu zomwe mukudziwa kuti muchita, monga kupita kumsonkhano wantchito sabata iliyonse. Izi zimawonjezera mwayi wokumana ndi X-malo chifukwa kuwunika zinthu zomwe mukuyenera kuchita kukuwonetseratu kupita patsogolo kwa zomwe mwachita tsikulo.

Tengani Khofi Panthaŵi Imodzimodzi Tsiku Lililonse

Tonse takhalapo: mukawotchedwa kumapeto kwa tsiku, ntchito iliyonse-kaya ndikulemba imelo mwachangu kapena kuyang'ana pa lipoti-ingawoneke ngati yovuta. Kafukufuku wa Achor akuwonetsa kuti pamene ubongo wanu umayang'ana kwambiri pakupanga zisankho zingapo kwa nthawi yokhazikika, mudzavutika ndi kutopa kwamalingaliro, zomwe zimakupangitsani kuti muchedwetse ndikusiya ntchito yomwe muli nayo. Tiyenera kupewa kutopa kumeneku kuti tikhale ndi mphamvu zamaganizo kuti tizigwira ntchito bwino komanso mogwira mtima, tsiku lonse.

Njira imodzi yosavuta yochitira zimenezi ndiyo kugwiritsira ntchito bajeti mwanzeru mwa kusunga zisankho za tsiku ndi tsiku kukhala zofunika kwambiri.Yesetsani kuwongolera zinthu zing'onozing'ono zomwe mungathe kuzilamulira: nthawi yomwe mumafika kuntchito, chakudya cham'mawa, mukamapuma khofi, kuti musataye mphamvu zamaganizo posankha kudya mazira kapena oatmeal m'mawa, kapena kumwa kofi wanu nthawi ya 10:30 am kapena 11 am.

Pangani zisankho zazikulu mutadya nkhomaliro

Kusankha nthawi yoyenera patsiku kuti mupange chisankho chachikulu kapena kuwunikira kofunikira pantchito kumathandiza kwambiri kuti ubongo wanu uthe kulimba, Achor akuti. Kafukufuku waposachedwa wamakomiti apadera a parole adawonetsa kuti atangodya nkhomaliro, oweruza adapatsa 60% ya olakwa, koma asanakadye nkhomaliro, pomwe m'mimba mwawo mumangogundana, adapereka 20% yokha.

Chonyamula? Nthawi yowonetsera kapena zisankho zanu kuti mudadya kale kuti mupatse ubongo wanu mphamvu zomwe zimafunikira. Achor akunenanso kuti zatsimikiziridwa kuti ndizofunikira kwambiri kugona usiku wonse-maola asanu ndi awiri kapena asanu ndi atatu-kupewa kukhumudwa kuntchito. Kudya nthawi zonse ndi kugona mokwanira ndi sitepe yofunika kwambiri kuti mukhale ndi maganizo abwino ndikuchita bwino pa ntchito.

Pitirizani "Pining" - Njira Yolondola

Ngati mumakonda kwambiri Pinterest, mukugwiritsa ntchito njira imodzi yomwe ingakuthandizeni kuti musamangoganizira zofuna zanu zokha. Koma choyamba, nkhani zoyipa: gulu lowonera lodzaza ndi zithunzi zosatheka, zotsatsa malonda zitha kutipangitsa kuti timve kuwawa chifukwa zimatipangitsa kuganiza kuti tikusowa, malinga ndi ofufuza aku University ya New York.

Nkhani yabwino? Pinterest ingakuthandizeni kukwaniritsa zolinga zanu mukagwiritsidwa ntchito moyenera. Sankhani zithunzi zomwe zili zenizeni ndipo zotheka posachedwa, monga chakudya chamadzulo chomwe mukufuna kupanga sabata yamawa, osati chithunzi cha chitsanzo chochepa cha ndodo. Izi zikuwonetsetsa kuti njira yakukwelera m'masomphenya ingatithandizire kudziwa zenizeni Zolinga, monga kudya athanzi, mosiyana ndi omwe anthu komanso otsatsa amafuna kuti tikhale nawo, monga mapaketi sikisi, akutero Achor.

Chotsani Facebook ku Bookmark Bar yanu

Tikudziwa kuti phokoso lopanda tanthauzo limatha kusokoneza, koma mukutanthauzira kwa Achor, "phokoso" sichinthu chomwe timangomva-chimatha kukhala chidziwitso chilichonse chomwe mungafune chomwe sichili bwino kapena chosafunikira. Izi zitha kutanthauza TV, Facebook, nkhani zankhani, kapena malingaliro anu okhudza malaya osasintha omwe mnzako wavala. Kuti tichite bwino kwambiri pantchito, tifunika kutulutsa phokoso losafunikira koma m'malo mwake tipeze zowona, zodalirika zomwe zingatithandizire kukwaniritsa zomwe tingakwanitse.

Mwamwayi izi ndizosavuta kukwaniritsa. Zimitsani wailesi yamagalimoto kwa mphindi zisanu m'mawa, kutsatsa malonda pa TV kapena pa intaneti, chotsani mawebusayiti osokoneza pa bar yanu (Facebook, tikukuyang'anirani), muchepetse kuchuluka kwa nkhani zomwe mumadya, kapena kumvera ku nyimbo zopanda mawu pamene mukugwira ntchito. Izi zing'onozing'ono zimapangitsa kuti mukhale ndi mphamvu zambiri kuti mutenge ndikusintha zofunikira, zenizeni, komanso zosangalatsa pantchito yanu komanso m'moyo wanu.

Lembani Zinthu 5 Zomwe Mumayamikira

Ngati mumakhala wodandaula pafupipafupi kapena mumakhala ndi nkhawa, mwina mukuwononga moyo wanu komanso moyo wanu. Ofufuza apeza kuti kuda nkhawa ndi mantha zimayambitsa kusintha ma chromosomes athu omwe amathamangitsa ukalamba kwambiri. "Ngati tikufuna kuchita moona mtima osati kwa okondedwa athu okha komanso pantchito zathu, magulu athu, ndi makampani athu, tiyenera kusiya kufa chifukwa cha mantha, nkhawa, chiyembekezo, ndikudandaula," akutero Achor.

Kuti mudzithandize kumasula zizolowezi zoipazi, lembani mndandanda wa zinthu zisanu zomwe mumazikonda, kaya ndi ana anu, chikhulupiriro chanu, kapena masewera olimbitsa thupi omwe mudakhala nawo m'mawa uno. Kafukufuku adapeza kuti anthu atalemba za malingaliro awo abwino kwa mphindi zochepa, adachepetsa kwambiri nkhawa zawo ndikukhala ndi chiyembekezo ndikukweza magwiridwe antchito ndi 10 mpaka 15 peresenti. Ndi ntchito yosavuta iyi, simudzangokhala achimwemwe komanso opambana pantchito, koma mudzakhalanso ndi moyo wautali!

Kumwetulira Kwambiri Tsiku Lililonse

Kumahotela a Ritz-Carlton, omwe amakhala nthawi yayitali ogwirizana ndi makasitomala abwino kwambiri, ogwira ntchito amatsatira zomwe amatcha "Njira 10/5:" Mlendo akadutsa pafupi ndi mapazi 10, yang'anani maso ndikumwetulira. Ngati mlendo adutsa pafupi ndi mapazi asanu, nenani moni. Pali zambiri kuposa izi kungokhala ochezeka, komabe. Kafukufuku akuwonetsa kuti mutha kunyenga ubongo wanu kuti utenge zomwe anthu ena akuchita kapena momwe akumvera. Komanso, ubongo wanu umatulutsa dopamine mukamamwetulira, zomwe zimathandizanso kuti muzisangalala.

Kutsatira njirayi muofesi kungathandize kukonza momwe mukugwirira ntchito komanso momwe mungasinthire. Mawa kuntchito, yesetsani kumwetulira aliyense amene akudutsa mkati mwa 10 mapazi anu. Kumwetulira mnzanu mu chikepe, pa barista mukamayitanitsa khofi wanu wam'mawa, komanso kwa mlendo popita kwanu. Zingamveke zopusa, koma mudzadabwitsidwa kuwona momwe izi zingasinthire mwachangu komanso mwamphamvu zonse zomwe mumachita kuntchito komanso kwina kulikonse.

Nenani Nthabwala

Tonsefe timakonda kupita kokacheza ndi winawake yemwe amatiseketsa, ndipo tikakhumudwa, timatha kuyimbira mnzathu ndi nthabwala kuposa yemwe ali ho-hum. Momwemonso, kuseketsa ndi imodzi mwanjira zothandiza kwambiri (komanso zosangalatsa) zolimbikitsira chisangalalo pantchito.

Achor akufotokoza kuti mukamaseka, dongosolo lanu lamanjenje lomwe limagwira ntchito, limachepetsa kupsinjika ndikukweza zaluso, zomwe zimakuthandizani kuti muzikhala bwino pantchito. Kafukufuku apezanso kuti ubongo wanu ukakhala ndi chiyembekezo, mumakhala ndi zokolola zambiri pa 31%. Ndipo musadandaule, simuyenera kukhala woyimilira wanthabwala kuti izi zitheke. Nenani nkhani yoseketsa kuyambira kumapeto kwa sabata kapena chepetsani malingaliro ndi cholumikizira chimodzi.

Phunzitsani Ubongo Wanu

Ngati mukumva kuti simunagwire ntchito ndi maudindo anu kuntchito, mungaganizire kuphunzitsa ubongo wanu kuyang'ana mavuto m'njira yatsopano. Yendetsani njira ina yogwirira ntchito, kupita kwinakwake kukadya nkhomaliro, kapenanso yendani kupita kumalo osungiramo zinthu zakale zaluso. Kuyang'ana zojambula zakale kwazaka zambiri zingawoneke ngati zopanda pake, koma kafukufuku ku Yale Medical School adapeza kuti gulu la ophunzira omwe amapita kumalo osungira zojambulajambula adawonetsa kusintha kwa 10% kuthekera kwawo kuzindikira zofunikira zamankhwala. Onani zatsopano muzojambula ndi malo omwe mwina simunawonepo kale, ngakhale mwaziwona kangapo. Chilichonse mwa kusintha kwakung'ono kumeneku pazochitika zanu zachizolowezi kungakuthandizeni kulimbikitsa ntchito ndikuwongolera luso lanu lotha kuwona maudindo anu a ntchito mwatsopano.

Onaninso za