Nzira 10 dzeKufara Kubasa Pasina Kuchinja Mabasa

Zvemukati

• Bvunza Waunoshanda Naye Kuti Anwe Chinwiwa
• Wana Musoro Kutanga Pachinangwa Chikuru
• Tora Kofi Kofi Panguva Imwe Chete Zuva Nezuva
• Ita Sarudzo Huru Mushure meKudya Kwemasikati
• Ramba Uchipfuurira "Kupinha" -Nzira Yakarurama
• Bvisa Facebook kubva kune yako Bookmark Bar
• Nyora pasi zvinhu zvishanu zvaunokoshesa
• Smile Zvakawanda Zuva Nezuva
• Taura Joke
• Muchinjikwa-Dzidzisa Brain Yako
• Ongororo ye

Unogona here kudya chinhu chimwe chete pakudya kwemangwanani, kudzima redhiyo, kana kutaurira joke kunogona kukuita kuti ufare mune rako basa? Maererano nebhuku idzva, Asati Mufaro, mhinduro ndihongu. Takataura nemunyori Shawn Achor, muongorori wemufaro, achitungamira nyanzvi yezvepfungwa, uye akasarudzika aimbova purofesa weHarvard, kuti tizive kuti zviito zvakapusa seizvi zvinogona kukubatsira iwe kuva anofara, hutano, uye kubudirira pabasa uye muhupenyu hwako hwezuva nezuva. .

Bvunza Waunoshanda Naye Kuti Anwe Chinwiwa

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Kana iwe wanga uchinzwa kushushikana pabasa, kuitira chimwe chinhu chakanaka mumwe munhu kunogona kukubatsira kuti unzwe zvirinani. Muchokwadi, chikuru chinodzivirira pakuora mwoyo ndechekuzvida, anodaro Achor. Tsvagiridzo yake yakawana kuti vanhu vanoisa simba rakawanda muhukama hwavo hwebasa vaive neka10 mukana wekuve vakabatikana zvakanyanya mubasa ravo uye kaviri mukana wekugutsikana nemabasa avo. Kunyanya kukosha, vashandi ve-pro-social vakabudirira uye vaive nekukwidziridzwa kwakawanda kupfuura vashandi vasina hushamwari. "Kana usiri kudzorera, hausi kuenda kumberi," anodaro Achor.

Zvipire pakicheni muto, zvipire kutyaira mumwe munhu kunhandare yendege, kana kutumira tsamba yakanyorwa yekutenda. Zvinogona kunge zvidiki sekubvunza waunoshanda naye wausingazive kuti atore chinwiwa mushure mebasa.

Wana Musoro Kutanga Pachinangwa Chikuru

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Kana vamhanyi vemarathon vasvika 26.1 mamaira kuenda kumakwikwi e26.2-mamaira, chiitiko chinonakidza chekuziva chinoitika. Apo vamhanyi vanogona pakupedzisira maona mutsetse wekupedzisa, uropi hwavo hunoburitsa mafashama endorphins nemamwe makemikari anovapa simba rekumhanyisa kuburikidza negumbo rekupedzisira remujaho. Vatsvakurudzi vakatumidza nzvimbo iyi kuti X-nzvimbo. "Iyo X-spot inoratidza simba remutsetse wekupedzisira maererano nekuwedzera simba uye kutarisa," anodaro Achor. "Mune mamwe mazwi, padyo paunoona budiriro kuva iyo inokurumidza iwe kuenda kwariri."

Kudzokorora izvi mumabasa ako, zvipe iwe kutanga nekugadzira zvinangwa zvako nekumwe kufambira mberi kwakamboshanda mukati. Semuenzaniso, kana iwe ukaita zvako zvekuita-nyora, nyora pasi zvinhu zvawakatoita nhasi uye wozvitarisa izvozvi nekukasira. Zvakare sanganisira matatu echinyakare mabasa aunoziva iwe ekuti uchaita zvakadaro, sekuenda kumusangano wevashandi vevhiki. Izvi zvinowedzera mukana weiyo X-spot chiitiko nekuti kutarisa zvinhu kubva pane yako-yekuita runyorwa kunoratidza kufambira mberi kwawakaita mukati mezuva.

Tora Kofi Kofi Panguva Imwe Chete Zuva Nezuva

Isu tese tanga tiripo: kana iwe uchinge wapiswa kunze pakupera kwezuva, chero basa-kunyangwe iri kunyora inokurumidza email kana kutarisa pamusoro peiyo mushumo-kunogona kuita sekunetsa. Tsvagurudzo yaAchor inoratidza kuti kana uropi hwako hwakatarisa pakuita sarudzo dzakawanda kwenguva yakatsiga, iwe uchatambura nekuneta kwepfungwa, zvichikuita kuti uwedzere kuverengera nekusiya iro basa riripo. Tinofanira kudzivirira kuneta uku kuti tive nesimba rekuziva kuti tishande nemazvo, muswere wese wezuva.

Imwe nzira yakapusa yekuita izvi ndeyebhajeti brainpower zvine hungwaru nekuchengeta zvakakosha, zvezuva nezuva zvisarudzo izvo-zvakakosha.Edza kugadzika zvinhu zvidiki zvaune simba pamusoro pazvo: inguvai yaunosvika kubasa, izvo zvaunazvo kwemangwanani, kana iwe uchitora zororo rekofi, kuti usarase yakakosha simba repfungwa uchifunga kuti uchadya mazai kana oatmeal kwemangwanani, kana kutora kofi yako kuzorora na10: 30 am kana 11 am.

Ita Sarudzo Huru Mushure meKudya Kwemasikati

Kusarudza yakakodzera nguva yezuva kuti uite sarudzo hombe kana mharidzo yakakosha kubasa inoita basa rakakosha mukukwanisa kwehuropi hwako kudaidza simba rayo rese, Achor anodaro. Ongororo ichangobva kuitwa yekunzwa bhodhi reparole yakaratidza kuti mushure mekudya kwemasikati, vatongi vakapa rusununguko ku60 muzana yevanokanganisa, asi nguva yekudya kwemasikati isati yasvika, apo matumbu avo aipopota, vakapa rusununguko kungangoita makumi maviri muzana.

Kutora? Tora nguva mharidzo dzako kana sarudzo kuti iwe unenge wadya pamberi pezvi kuti upe uropi hwako simba raunoda. Achor zvakare anonongedza kuti zvakave zvakaverengerwa kuti zvakaenzana sezvakakosha kuwana husiku hwakazara hwekurara-maawa manomwe kana masere-ekudzivirira kunzwa uchimhanyiswa pabasa. Kudya pane yakajairwa nguva uye kuwana yakakwana kurara idanho rakakosha kuti unzwe wakanyanya kuita uye kuita zvirinani pabasa.

Ramba Uchipfuurira "Kupinha" -Nzira Yakarurama

Kana iwe uchinetseka nePinterest, iwe uri kutoshandisa nzira imwe chete inogona kukubatsira kuti urambe wakatarisa pazvinangwa zvako zveunyanzvi uye zvemunhu. Asi kutanga, dzimwe nhau dzakaipa: bhodhi rekuona rakazadzwa nezvisingaite, mifananidzo inoshambadzirwa yekutengesa inogona kutiita kuti tinzwe zvakanyanya nekuti zvinoita kuti tifunge kuti tiri kurasikirwa, sekutaura kwevaongorori veYunivhesiti yeNew York.

Mashoko akanaka? Pinterest inogona kukubatsira kuzadzisa zvinangwa zvako kana ukashandiswa nemazvo. Sarudza mifananidzo iyo ichokwadi uye zvinogoneka munguva pfupi iri kutevera, senge kudya kwemanheru kune hutano iwe kwaunoda kugadzira svondo rinouya, pane pikicha yemutanda-mutete mhando. Izvi zvinovimbisa kuti maitiro ekuona boarding anogona kutibatsira kuona edu chaiye zvinangwa, sekudya zvine hutano, zvichipesana neizvo nzanga nevatengesi vanoda kuti tive nazvo, senge matanhatu-pack abs, Achor anodaro.

Bvisa Facebook kubva kune yako Bookmark Bar

Isu tinoziva ruzha rusina mufungo runogona kukanganisa, asi mutsanangudzo yaAchor, "ruzha" hachisi chinhu chatinongonzwa-chinogona kuve chero ruzivo rwaunoshandisa rwusina kunaka kana rusina basa. Izvi zvinogona kureva TV, Facebook, zvinyorwa zvenhau, kana kungofunga kwako nezvehembe isina fashoni yakapfekwa newaunoshanda naye. Kuti tiite nepose patinogona napo pabasa, tinofanirwa kugadzirisa ruzha rusina basa uye panzvimbo pezvo titore ruzivo rwechokwadi, rwakavimbika urwo rwunotibatsira kuti tiwane mukana wakazara.

Sezvineiwo izvi zviri nyore kuita. Bvisa redhiyo yemota kwemaminitsi mashanu mangwanani, shambadza kushambadza paTV kana paInternet, bvisa mawebhusaiti anovhiringidza kubva kubhukumaki bhaisikopo (Facebook, tiri kukutarisa), kudzikamisa huwandu hwenhau dzisina kunaka dzaunodya, kana kuteerera kumimhanzi isina mazwi paunenge uchishanda. Aya zviito zvidiki zvinosunungura simba rakawanda uye zviwanikwa zvekutora uye kugadzirisa zvakakosha, zvechokwadi, uye zvinofadza ruzivo mubasa rako uye muhupenyu hwako.

Nyora pasi zvinhu zvishanu zvaunokoshesa

Kana iwe uchigara uchingonetsekana kana kazhinji uchinzwa kunetseka, unogona kunge uri kukanganisa hupenyu hwako uye hupenyu hwako. Vatsvagiri vakawana kuti kushushikana uye kutya kunokonzera shanduko mumakromosomes edu anokurumidza kukurumidza kuchembera. "Kana tichida kuita zvechokwadi izvo zvakanakira kwete chete kune vedu vatinoda asi kune edu mabasa, zvikwata zvedu, uye makambani edu, isu tinofanirwa kurega kufa kwedu kubata pane kutya, kushushikana, kusava netariro, uye kunetseka," Achor anodaro.

Kuti uzvibatsire kusunungura tsika dzakashata idzi, nyora runyorwa rwezvinhu zvishanu zvaunonzwa kufarira, kungave vana vako, kutenda kwako, kana iko kuita kukuru kwawave nako mangwanani ano. Imwe ongororo yakawana kuti kana vanhu vakanyora nezve manzwiro avo akanaka kwemaminitsi mashoma, vakadzikisa zvakanyanya nhanho dzekushushikana uye kusava netariro uye vakasimudza bvunzo ne10 kusvika 15 muzana. Nebasa rimwe chete iri nyore, haungofari uye kubudirira pabasa, asi unozorarama zvakareba!

Smile Zvakawanda Zuva Nezuva

Kumahotera eRitz-Carlton, rudzi rwakareba rwakabatana nebasa rakanaka revatengi, vashandi vanoomerera kune yavanodaidza kuti "10/5 Way:" Kana muenzi akafamba nepakati pemamita gumi, tarisa maziso uye nyemwerera. Kana muenzi achifamba nemamita mashanu, mhoresa. Pane zvakawanda kune izvi pane kungova neushamwari, zvakadaro. Tsvagiridzo inoratidza kuti unogona kunyengedza uropi hwako kuti utore zviito zvevamwe vanhu kana manzwiro. Uyezve, uropi hwako hunoburitsa dopamine kana iwe uchinyemwerera, izvo zvinovandudza moyo wako zvakare.

Kutora iyi tekinoroji muhofisi kunogona kubatsira kuvandudza kudyidzana kwako uye manzwiro. Mangwana kubasa, edza kunyemwerera kune wese munhu anopfuura mukati megumi tsoka dzako. Nyemwerera kune waunoshanda naye muelevheta, pane barista paunoraira kofi yako yemangwanani, uye pamunhu wausingazive paunenge uchienda kumba. Zvinogona kunzwika kunge zvakapusa, asi iwe unozoshamisika kuona kuti nekukurumidza uye zvine simba izvi zvinogona sei kuchinja matauriro ehukama hwese hwauinako kubasa nekumwewo.

Taura Joke

Isu tose tinosarudza kuenda kune mumwe munhu anoita kuti tiseke, uye patinenge takaora mwoyo, isu tinonyatsokwanisa kudana shamwari ine pfungwa huru yekuseka kupfuura uyo ari kunyanya ho-hum. Saizvozvo, kushandisa kuseka ndiyo imwe yenzira dzinoshanda (uye dzinonakidza) dzekuwedzera mufaro munzvimbo yebasa.

Achor anotsanangura kuti kana iwe uchiseka, yako parasympathetic nerve system inoshanda, ichidzikisa kushushikana uye kusimudza hunyanzvi, izvo zvinozokubatsira kuti ugare munzvimbo yepamusoro yekuita kubasa. Zvidzidzo zvakawanawo kuti kana uropi hwako hwunonzwa hune tariro, iwe une makumi matatu muzana muzana ematanho epamusoro ekugadzirwa. Uye usazvidya moyo, haufanire kunge uri musimuki-mudiki kuti uite iri basa. Taura nyaya inosetsa kubva muvhiki kana kurerutsa mamiriro neine-liner.

Muchinjikwa-Dzidzisa Brain Yako

Kana iwe uchinzwa wakanamatira mune ruzha nemabasa ako pabasa, unogona kufunga kudzidzisa uropi hwako kutarisa matambudziko nenzira nyowani. Tyaira imwe nzira yekushanda, enda kumwe kunhu kutsva kwemasikati, kana kutotora rwendo kuenda kumyuziyamu yehunyanzvi. Kutarisa kupenda kwemazana emakore kungaratidzika kunge kusingabatsiri, asi kudzidza paYale Medical School kwakawana kirasi yevadzidzi vevadzidzi vakashanyira musimamende yehunyanzvi yakaratidza chinoshamisa chikamu che10 muzana mukukwanisa kwavo kuona zvakakosha zvekurapa. Tarisa hutsva hutsva mumifananidzo uye nzvimbo dzaungave usina kumboona, kunyange iwe wakazviona kakawanda. Chero cheizvi shanduko diki kune ako akajairwa maitiro anogona kubatsira kusimudzira mashandiro uye nekuvandudza kugona kwako kuona rako rebasa basa mune nyowani mwenje.

Ongororo ye