7 Matanho Ekutyora iyo 'Kukwana, Kuverengera, Kuoma mitezo' Kutenderera

Zvemukati

• Asi zvinodzivisika, panouya poindi apo iko kunzvenga kwaenda kwenguva refu kwazvo - uye ingori nguva yekuidhonza pamwe chete? Unotonhora.
• 1. Nekudzikisira bhawa
• 2. Chengetedza mabasa ako akaenzana
• 3. Tevera nguva yako
• 4. Zvikomberedze nerutsigiro rwakanaka
• 5. Dzidzira kuti 'kwete'
• 6. Shandisa iyo mubairo system
• 7. Sanganisa kufunga
• Chinhu chakanyanya kukosha kurangarira? Hausi wega.

Inguva yekudzikisa bhawa. Zasi… kwete, ramba uchienda. Ikoko.

Simudza ruoko rwako kana izvi zvichinzwika kujairika: Rwendo rwekutenderera-kuita muuropi yako. Chinyorwa chakareba zvekuti kunyangwe iro rakareruka basa rinova rinotyisa uye rinopedza zvese.

Kunyangwe pandakagara pano ndichinyora chinyorwa ichi, ndinokurirwa nezvibodzwa zvandinoda kuita uye nematauriro azvinoita.Zvinondisiya ndichida kukanda maoko angu ndoita basa nazvo gare gare.

Kuita kuti zvinhu zviitwe kana kurega kungo rongeka kana iwe uchinetseka nekuzvidya moyo kunogona kukurisa.

Iyi pfungwa yekuremerwa inopa imwe yemaitiro akajairika ayo vanhu vanotambura nawo: iyo yakakwana-yekuverengera-kuoma mitezo.

Kune vanhu vazhinji, pfungwa yekuita basa nenzira isina kukwana-inogona kunge iri nzvimbo yakakwana yekuti, "Kanganwa chinhu chose!"

Kunyangwe iko kukwana kwakakwana kunobva mukutya kwekutongwa kana kutonga kwauinako iwe pachako, kushushikana kunoda kukugonesa kuti kana iwe usingakwanise kuita zvese uye uchizviita zvakakwana? Iwe haufanire kuita chero chinhu zvachose.

Asi zvinodzivisika, panouya poindi apo iko kunzvenga kwaenda kwenguva refu kwazvo - uye ingori nguva yekuidhonza pamwe chete? Unotonhora.

Uye pamwe chete kunouya shamwari yepamoyo yekuzvidya mwoyo: kunyara. Nyadzi dzinoda kugara dzichikuyeuchidza kuti basa harina kuitwa, kungosimbisa kukwana kwako… nekusimudzira kutenderera.

Kuzvironga izvozvi rave kungova risingakanganisi basa - ikozvino idambudziko riripo, sezvaunotanga kushamisika kuti chii chingave "chakashata" newe zvekuti unoramba wakabatirira.

Ndiri dofo chete here? Uropi hwangu hwakaputsika here? Nei ndichiitira izvi kwandiri? Chii chiri kunetsa neni?

Iva nechokwadi, hausi wega. Uye kune nzira dzinoshanda dzekukunda kusagadzikana kuitira kuti kutenderera uku chisangove chimwe chinhu chaunokwanisa kubata, asi chimwe chinhu chaunogona kukunda.

"Chinhu chakanaka nezve kutenderera ndechekuti dzinogona kudzoserwa nenzira yakatenderera," anodaro Dr. Karen McDowell, director director weAR Psychological Services.

"Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge "Kana iwe uchinonoka kushoma, hautore pfungwa yekuvhunduka uye kuoma mitezo, saka basa rako rinoguma rave kutaridzika nekunzwa zvirinani kupfuura zvaraizoita neimwe nzira."

Asi kutanga kupi? Kupwanya iyo kutenderera, tevera aya matanho manomwe:

1. Nekudzikisira bhawa

Nhanho yekutanga yekutyora iyo kutenderera ndeyekuziva kuti kazhinji nguva, kuita mabasa kuita zvishoma, uye isina kukwana ipapo - uye zvakajairika uye zvakakwana.

Hazvizoitika zvese kamwechete. Zvakanaka kutora nguva yako. Zvakanaka kuita zvikanganiso (unogona kugara uchidzoka uye kuzvigadzirisa gare gare!).

Mune mamwe mazwi, zvakanaka kuva munhu.

Zviri nyore kukanganwa izvi, zvakadaro, apo zvakawanda zvezvatinotarisira isu pachedu zviri kuvandira pasi pechiso chete, zvichikonzera kushushikana kwedu.

Semunyori, ibasa rangu kunyora zuva rega rega. Imwe yemazano akanakisa andakapiwa nemumwe munhu yaive yekuti, "Rangarira, kwete chidimbu chimwe nechimwe zvinodiwa kuva dombo rinokosha. ” Zvinoreva, usapfure iyo Pulitzer Prize neese basa randiinaro. Hapana chaizomboitwa uye ini ndaizomutsa kupokana nekuzvikoshesa kwangu zuva nezuva. Zvinonetesa sei!

Pane kudaro, ini ndakadzidza kupatsanura kuti ndeapi mabasa anokodzera kuwanda kwenguva nekutarisirwa, uye ndeapi akanaka kurerutsa. Izvi hazvireve kubvuma usimbe! Izvo zvinongoreva kunzwisisa kuti B-chikamu chebasa chiri kure kwazvo nekutadza - uye yakajairwa chikamu chehupenyu.

Usati wapinda mukati mebasa rako, ita sarudzo yekuziva kudzikisa bhawa. Zvisunungure kubva pane zvaunotarisira kuti unofanirwa kupa zana muzana rako kune zvese zvaunoita.

2. Chengetedza mabasa ako akaenzana

"Kugadzirisa kuda kuita zvakakwana kunoda kukanganisa kufunga-kana-kusafunga," anodaro Dr. McDowell. "Semuenzaniso, kana iwe uri kuyedza kuronga yako inbox yakarongeka, hazvisi kuzobatsira kana iwe uchifunga izvozvo sebasa rimwe chete. Ratidza kuti zvikamu zvebasa racho ndezvipi, wozvitora mumazera ekuruma. ”

Kuputsa mabasa muzvidimbu zvavo zvidiki kwete kungoita kuti vakwanise kuitisa, asi kunotungamira kune akawanda manzwiro ekugona kana iwe ukayambuka imwe neimwe kubva pane yako runyorwa.

Ngationei seizvi: Unofanira kuronga muchato wako. Iwe unogona kuyedzwa kunyora "tora maruva" sebasa, semuenzaniso, asi izvo zvinogona kukumbira kunzwa kwekuremerwa.

Dzimwe nguva chiito chaicho chekuyambuka chimwe chinhu kubva pane chinyorwa chinosimudzira kukurudzira kuti zviitwe zvakawanda. Ichi chikonzero nei pasina basa riri diki pane rako runyorwa! Inogona kuve yakapusa se, "Google florists munzvimbo yangu." Yambuke, unzwe zvakanaka nezvekuita chimwe chinhu, uye dzokorora positivity.

Kukunda kudiki kuvaka kuvaka! Saka simudza mabasa ako maererano.

3. Tevera nguva yako

Izvo zvakakosha kuti urangarire kuti kana basa richiuya pamusoro pedu uye isu takarivaka kuti rive behemoth, isu kazhinji tinofungidzira nguva inotora kwatiri kuti tiipedze. Paunofunga kuti basa rekushushikana-rinokanganisa rinotora zuva rese, iwe zvakare unowanzo kusaronga chero nguva yekuzvitarisira.

"Kudzikamisa zvinhu zvakakosha zvakakosha," anodaro Dr. Supriya Blair, ane rezinesi rezvepfungwa. “Ndokusaka tichisanganisira nguva yezvemagariro uye zvekuzvichengeta mukati medu zuva nezuva uye vhiki revhiki. Kuita kuzvidavirira kuti uteedzere basa uye zviitiko zvinonakidza zvinoda kudzidzira, kushivirira, uye kuzvinzwira tsitsi. ”

Yekutevera nguva inogona kuitwa nyore nekushandisa iyo 'Pomodoro' maitiro:

• Sarudza basa iwe unoda kupedza. Hazvina basa kuti chii, chero chiri chinhu chinoda kutarisisa kwako kwakazara.
• Gadza iyo timer kwemaminetsi makumi maviri neshanu, uchipika kuti uchapa maminetsi makumi maviri neshanu (uye maminetsi makumi maviri nemashanu chete) pabasa iri.
• Shanda kusvikira iyo timer yaenda. Kana rimwe basa rikapinda mumusoro mako, ingo nyora pasi uye dzokera kune iro basa riripo.
• Isa cheki yekutarisa padhuze nebasa rako mushure mekunge iyo timer yaenda (izvi zvinokubatsira iwe kuverenga kuti inguvai yawakashandisa kushanda pane chimwe chinhu!).
• Zorora zvishoma (ipfupi, semaminetsi mashanu kana zvakadaro).
• Mushure me4 Pomodoros (maawa maviri), tora nguva refu kwemaminitsi angangoita makumi maviri kana makumi matatu.

Kushandisa nzira iyi nguva yekuwedzera kunokubatsira iwe kuona kuti inguvai inguva yechiitiko inoda chaizvo, kuvaka chivimbo mukugona kwako kupedzisa basa rako uku uchidzikisira kukanganisa.

Inoitawo nzvimbo yekuzvitarisira nekukuyeuchidza kuti iwe unotove nenzvimbo mune yako purogiramu yezvayo!

4. Zvikomberedze nerutsigiro rwakanaka

Simba muhuwandu! Kubata chero chinhu chega chinhu chinoremedza pane kuzviita uine rutsigiro system.

Imwe yedzakanakisa nzira dzekurongeka kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge kuita nayo Iwe unogona zvakare kusvika kune murapi kana wehupenyu murairidzi kuti uwane mamwe anodikanwa-maonero.

“Hausi wega. Kune vanhu kunze uko vanogona kubatsira, ”anodaro Briana Mary Ann Hollis, LSW, uye muridzi / maneja weInstitute To Be Free.

"Nyora pasi izvo zvaunoda rutsigiro nazvo izvozvi, uye padhuze neizvozvo nyora munhu mumwe chete anogona kukubatsira nebasa iro," anodaro. "Izvi zvinokuratidza kuti haufanire kuita zvese wega."

5. Dzidzira kuti 'kwete'

Hazvigoneke kuti munhu mumwe azvipire kune zvese zvese, asi isu kazhinji tinonzwa kudiwa kwekufadza munhu wese.

Kutora mitoro yakawandisa inzira-yechokwadi yemoto yekuremerwa uyezve kuwira mumatanho akafanana ekuzviparadza.

"Funga nezve kwaunogona kufambisa purogiramu yako, kupa vamwe, kana kutoti kwete kuzviitiko nemabasa asiri ekukurumidza kana ekukurumidzira," anodaro Angela Ficken, chiremba wezvepfungwa uyo ane hunyanzvi mukushushikana uye OCD.

“Pfungwa ndeye kuwedzera mimwe miganho muchirongwa chako. Kuita izvi kunogona kujekesa pfungwa dzako uye yako nguva kuitira kuti iwe ugone kuita zvimwe zviitiko zvinokuunzira mufaro. Zvakanaka kutaura kuti kwete, ”anowedzera.

Iwe unoziva sei kuti chii chako ganhuriro? Wati wambonzwa here kutaura, "Kana isiri 'gehena hongu, saka ndiiwa"? Nepo paine izvo zvinosarudzika kune chero mutemo, iyi yakanaka template yekutevera kana zvasvika pakutora mitoro.

Isu tese takabatikana uye isu tese tine zvisungo, saka kana usinga have kutora chirongwa kana kubata waunozivana naye kubva kukoreji wausina kutaura naye mumakore gumi nemana, saka usazonzwa uine mhosva nekutaura kuti kwete.

6. Shandisa iyo mubairo system

Hauna kumbobvira wakura kuti uzvipe mubairo, uye kazhinji kumisikidza mibairo midiki inogona kunge iri imwe yenzira dzinoshanda kwazvo dzekuzvikurudzira kuti uwane mabasa esangano.

"Tarisa pamanzwiro aunoita kana imba yako yakarongeka uye yakachena, zvingave zvinonakidza uye zvinonakidza kuronga muchato wako, kuti unozonzwa sei kana wapedza mutero," anodaro Dr. Nancy Irwin, chiremba wezvepfungwa neSeasons mu Malibu.

“Wadaro zvipe mubayiro nebasa rakanaka. Kusimbisa zvakanaka kunovimbisa kuti chirongwa chinotevera chinogona kufamba mushe uye zvinokuzivisa kuti wakakura kudarika kunetsekana, ”anodaro.

Zuva rega rega, ndinonyora rondedzero yemabasa uye epamba mabasa andiri kuda kuita. Ivo vakaita semazuva ese se "kuburitsa marara" kune akakosha se "edhiyo yakakwana" kana "kuendesa invoice."

Hazvina mhosva kukura kwebasa racho, mushure mega rega ndinozvibata. Ndinoenda kunofamba, kana kuzvibvumira kuti ndione maminitsi makumi matatu yeterevhizheni. Pandinopedza rondedzero ndinogona kutova negirazi rewaini.

Zviri kuzvipa izvi zvinonakidza zvekutarisira izvo zvinoputsa zuva, uye zvinoshandura runyoro rwangu rwekuita-runyorwa kuita chimwe chinhu chemutambo!

7. Sanganisa kufunga

Kugara uchienderana nemuviri wako uye pfungwa sezvo iwe uchidzidzira kutyora mapatani kunogona kubatsira zvakanyanya.

Kuzviongorora pachako kwakakosha, kunyanya kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchanyanya. Kuti udzivise kunetseka, zvakakosha kutora nhanho kumashure kuti uzvipe iwe mabhureki uye zviyeuchidzo.

"Kungwarira kwakakosha," anodaro Ficken. “Unyanzvi hwekufunga zviri nyore kutora wega panze kuti ufambe-fambe kana kugara panhare yako. Kubuda kunze muzvinhu zvemukati kunogona kuve chiratidzo chiri nyore uye chinonakidza kuti uzviunze mune ino nguva. "

Kuchengeta pasi chikamu chakakosha chekuchengetedza kushushikana kwako mukutarisa. Usazeze kutora mweya paunonzwa kushushikana kwako kuchivaka - muviri wako nehuropi zvinokutenda gare gare!

Chinhu chakanyanya kukosha kurangarira? Hausi wega.

Muchokwadi, kusagadzikana kwekuzvidya mwoyo ndiyo yakanyanya kurwara muU.S.

Kana kushushikana kwako kuri kuvaka masvingo kana zvasvika pakuronga hupenyu hwako kana mabasa ezuva nezuva, zorora uine mamirioni kunze uko ari kunetseka nenyaya dzakafanana.

Nhau dzakanaka ndedzekuti kushushikana kwekuzvidya mwoyo kunorapika, uye mapatani anokuchengeta mune yakashata chiuno anogona kupunzika. Nhanho yekutanga kusarudza kuti zvakanaka kuzvicheka zvishoma.

Une izvi!

Meagan Drillinger munyori wekufamba uye wehutano. Pfungwa yake ndeyekuita zvakanakisa kubva pakuziva ruzivo uchichengetedza mararamiro ane hutano. Zvinyorwa zvake zvakaonekwa muThrillist, Men's Health, Travel Weekly, uye Time Out New York, pakati pevamwe. Shanyira iye blog kana Instagram.