Nzira Yekuita Nguva Yekuzvichengeta Kana Usina

Zvemukati

• Seta inzwi.
• Zviputse.
• Gadzira alarm yemubhedha.
• Gadzira yako tsika.
• Tora mukana wekupenga webasa chirongwa.
• Gadza chinangwa.
• Ongororo ye

Kuzvitarisira, aka kutora kanguva "ini" nguva, ndechimwe chezvinhu izvo iwe ziva iwe unofanirwa kuita. Asi kana zvasvika pakutenderera kwazviri, vamwe vanhu vanobudirira kupfuura vamwe. Kana iwe uine zvakanyanyisa kubatikana chirongwa, zvinogona kutaridza sezvisingaiti kuti neimwe nzira uwane yakawedzera nguva (HA!) Kumanikidza kuzviitira-wega zviitiko sekudzidzira kufunga, kurova jimu, kunyora mumagazini, kana kurara zvakakwana. Asi hechino chinhu: Paunenge wakabatikana, ndiko kunonyanya kukosha kuzvitarisira. (BTW, heano makumi maviri ekuzvitarisira aunofanira kuita.)

"Kuzvitarisira kunowedzera nguva," anotsanangura kudaro Heather Peterson, mukuru weyoga weCorePower Yoga. "Paunotora nguva, ingave maminetsi mashanu ekufungisisa kwenguva pfupi, maminetsi gumi ekugadzirira chikafu kwemazuva mashoma anotevera, kana awa yakazara yeyoga, unovaka simba uye kutarisa." Uye fungidzira chii chinoitika neicho chose simba uye tarisiro? Inotemerwa kupinda mune zvimwe zvese zvinhu zvinokuchengetedza iwe kubatikana. Kwete izvozvo chete, asi kutora zvidimbu zvidiki zvenguva yako wega wega uye zvino zvinogona kuvaka kune akakura mhedzisiro. "Kuyedza kudiki kwehupenyu hwese kunoita shanduko huru," anodaro Peterson.

Kunyangwe iwe watove nekugutsikana iwe unofanirwa kuwana nguva yako wega kuti pakupedzisira ushandise izvo zvinozorodza zvigadzirwa zvekunaka, gara pasi kuti ufungisise, kana kutora sekondi kunejenali, zvinogona kuramba zvakaoma kuti uzviite chaizvo. Pano, verenga kuti vanomwe über-vakabudirira vanhu vanozviita sei.

Seta inzwi.

Dzimwe nguva, kuita nguva yekuzvitarisira kwakapusa sekutora danho diki kutsanangura pakati penguva yako uye nguva yezuva rose. "Pandinongosvika kumba, ndinobva ndapinda mumapijama andinofarira," anodaro Lyn Lewis, CEO weJournelle. "Chinhu chandinoita kuti chikanganise manzwiro angu ipapo ipapo, angave akanaka kana kuti silky yakanakisa chemise." Kunyangwe iwe uchine basa kana mabasa epamba ekuita kana wasvika kumba, uchichinja kuita chimwe chinhu chepamusoro uye chakasununguka, uye kutora kanguva kuti utende kuti zvinonzwika sei, zvinogona kuita mutsauko wese. (Kana iwe uchida seti nyowani, tarisa aya emitambo mapyjamas vakadzi vanoshanda vachada.)

Zviputse.

Kuisa parutivi awa izere zuva rega rega rekuzvitarisira kunogona kutaridzika kunge kunotyisa, kunyanya kune mumwe munhu ari kunetseka kubata kwavo -kuita runyorwa pakutanga. Pane kudaro, edza kupatsanura nguva yekuzvitarisira kuita zvidimbu zvidiki. "Ini ndinoda kutarisa kudzidzira kwandinoita mumachunks, pane kuti ndiite zvese kamwechete," anodaro Peterson. "Ndine mamineti mashanu ekudzidzira kurovedza muviri kwandinoita mangwanani kuti ndiende. Ndinoita maminetsi mashanu emadziro kugara pandinenge ndichitaura parunhare, ndobva ndafamba kwenguva yakasara ndichitenderedza kabeche kangu." . Ndinoverevedza mukurovedza muviri kwemaminetsi gumi nemashanu kusvika makumi maviri pazuva ndichiita izvi." Kunyangwe iye achiwanawo nguva yekushanda kwenguva refu muvhiki rese, iyi nzira "yekuparadzanisa uye kukunda" inzira yakanaka yekutanga nechero hutsva hwekuzvitarisira.

Gadzira alarm yemubhedha.

Zano rakajairika rekugadzira "ini" nguva kusimuka kare. Asi ko kana usiri munhu wemangwanani kana kumuka mangwanani zvingareva kuti uri kucheka kurara kwaunonyatsoda? "Kuti uwane maawa masere ekurara, nyora mupfungwa yenguva yekurara iyo inobvumira, uye isa alarm yako paawa isati yasvika," anodaro Lucas Catenacci, mubati pamwe chete uye mudzidzisi paF45 Training muNew York City. "Iyi ndiyo alarm yako ye" mhepo pasi ". Tora shamwari dzako kunze, bvisa mazino ako, uye fungisisa nezvezuva kuburikidza nekunyora kana kumonera pamubhedha nebhuku rakanaka," anodaro. Kutora nguva yekutonhorwa usati warara nekubatsira kurara zvirinani, uyezve zvinoita kuti iwe ugone kumuka mangwanani kana zvichidikanwa. (Unoda kuyedza kumuka mangwanani? Heano maitiro ekuzvinyengedza kuti uve munhu wemangwanani.)

Gadzira yako tsika.

Wese munhu anobudirira kugadzira nguva yekuzvichengeta-ane tsika yavo diki inovabatsira kuramba vari munzira. Kuregedza kubva kune tekinoroji chidimbu cheanowanzonzwikwa zano, asi zvakare ndechimwe chakaomesesa kutevedzera. "Ini ndinodzima ese maficha enhau kubva kufoni yangu pakupera kwevhiki," anodaro Kirsten Carriol, muvambi weLano. Nenzira iyoyo, hapana muedzo wekufamba-famba kuburikidza neyako newsfeed apo iwe uchigona kunge uchifungisisa kana nepfungwa kubika chikafu chine hutano. Uye kana iwe uchida kushandisa tech kune yako mukana, izvo zvinogoneka zvachose, futi. "Ndinoteerera podcasts ndichityaira kuenda kumisangano," anodaro. "Apa ndipo pandinodzidza zvese zvidzidzo zvangu zvebhizimusi, uye ndinoshandisa ino 'kufa' nguva yekuwedzera kufunga kwangu."

Imwe nzira yekugadzira tsika ndeyekuita musangano wevhiki nevhiki wakamira newe. "Vakadzi vanoita zvakawanda," anodaro Patricia Wexler, MD, chiremba wedermatologist weNYC. "Asi kunyange zvakadaro, kushanda maawa 45 pavhiki, kuita mabvunzurudzo neemail, kuchengetedza magariro evanhu, kudzidzisa, kudzidzisa, uye kupedza nguva nemhuri pakupera kwevhiki kunosiya nguva shoma 'ini.' Yangu mani-pedi nguva isacrosanct. Nguva yakatarwa haibatike. Hapana mafoni, hapana pfungwa dzebasa, uye kusagadzikana. " Dzimwe nguva, kungoisa muganhu wakasimba wepfungwa newe pachako kunogona kukubatsira kunamatira pakutora nguva kure nezvimwe zvako zvaunosungirwa.

Ramba zuva uine imwezve inotonhorera mukombe weStarbucks® Kofi neGolden Turmeric. Iyo bhuru inosanganiswa neturmeric uye inodziya zvinonhuwira kuti ugone kuzadzikisa kunyangwe kana zuva rikanyanya.

Tora mukana wekupenga webasa chirongwa.

Kana iwe ukawana kugadzira, unogona kuwana nzira yekutora mukana wevhiki inopenga yebasa. "Sezvo hurongwa hwangu hwakabatikana, ndinoedza kubatanidza basa nekuzvitarisira kuti ndigone kuchengetedza simba rangu uye kuita basa rakanakisa randinogona," anotsanangura kudaro Stephanie Mark, mubatanidzwa uye mukuru wekusimudzira bhizinesi uye kudyidzana paCoveteur. . "Imwe nzira yandinoita nayo izvi ndeyokutora mukana wekufamba kwebasa. Ndinoedza kuvhara usiku humwe panguva yerwendo rwoga rwega kweusiku hwebasa rekamuri uye kuona TV mumubhedha mukuru wehotera. Zvinoshanda zvinoshamisa." Zvinonzwika zvakanaka. Uye kunyangwe usingaende kubasa, unogona kuwana dzimwe nzira dzekushandisa zvakanyanya nguva yaunoda *kupedza uri muhofisi, sekuronga kudya kwemasikati neshamwari dzebasa, kana kuzvipira kuita wega. masikati (kure nedhesiki rako!) ayo ari efoni- uye email-yemahara. Kunyangwe ukangotora maminetsi gumi nemashanu kubva padhesiki rako, zvinogona kuita mutsauko mukuru.

Gadza chinangwa.

Kana zvimwe zvese zvikatadza, unogona kuedza nzira yakavakirwa pachinangwa. "Kurovedza muviri chikamu chakakura chenguva yangu 'ini" uye ndinoziva kuti yakakosha kuhutano hwangu, "anodaro Julie Foucher, Reebok murairidzi uye mutambi. "Zviri nyore kwandiri kuti ndibvumire nguva ino kuwira pasi pechinyorwa changu chekutanga kunze kwekunge ndaita kuzvipira. Kunyoresa kumhanyi yeramangwana kana chiitiko kunondibata kuti ndive nenguva zuva nezuva yekudzidzira chinangwa ichocho," anotsanangura. Uye kunyangwe kurovedza muviri chikamu chakakura chekuzvichengeta-vamwe vanhu, pfungwa iyi inogona kushandiswa kune chero chinhu. Kana kuverenga kuchikuita kuti unzwe wakasununguka, edza kugadza nharidzano pamusoro paikoko, zvakadai sokurava bhuku rimwe chete pamwedzi. Kana iwe uchida kukoshesa kufungisisa, gadza chinangwa chekushandira nzira yako kusvika kumaminetsi gumi nemashanu panzvimbo yemaminitsi mashanu ekukurumidza. (Pano, tsvaga kuti kumisa chinangwa chikuru chakakwirira kungashanda sei mukuda kwako.)

Ongororo ye