Maitiro Ekuita naAmai Kupisa - Nekuti Iwe Chaizvoizvo Unofanirwa Kukanganisa

Zvemukati

• Govera Chinangwa Kutarisira
• Dzvanya Yako To-Dos
• Gadzira Yakawedzera Mental Space
• Ongororo ye

Mune ino nguva yazvino yekutsvaira, zvakachengeteka kutaura kuti vanhu vazhinji vari kunzwa kushushikana kune iyo yakakura 24/7 - uye amai havasi vekunze. Paavhareji, vanaamai vanochengeta 65 muzana yekuchengeta vana mune varume nevakadzi vanowana mari, anodaro chiremba wepfungwa Darcy Lockman, Ph.D., munyori we Yese Hasha: Vanamai, Vanababa, uye Nhema yeKuenzana Kubatana (Tenga Izvo, $ 27, bookshop.org).

Izvo zviri muchikamu zvinokonzerwa nemaitiro akadzika mukati mehupenyu hwese. “Vasikana vanorumbidzwa nekufunga nezvevamwe nekubatsira - kana kushamwaridzana. Vakomana vanowana mubairo wekufunga nezvezvinangwa zvavo uye zvavanokoshesa - kuva 'mumiririri,' "anodaro Lockman. Kurumidza kuenda kumberi kuva nevana vavo, uye "amai vacho vanopihwa mutoro wekutakura mutoro wepfungwa," anowedzera.

Saka hazvishamise kuti iwe unogona kunge uchinyanya kuda mweya wekufema. Kana zviri izvo, edza nzira nhatu idzi dzokugadzirisa nadzo chero amai vakaneta vaungave uchinzwa. (Yakabatana: 6 Nzira dzandiri Kudzidza Kudzoresa Kushushikana SeMai Nyowani)

Govera Chinangwa Kutarisira

Vanaamai vane basa rakawandisa ne "vanotarisira ndangariro" - ndiko kuti, kurangarira kurangarira, anodaro Elizabeth Haines, Ph.D., nyanzvi yezvepfungwa uye purofesa paWilliam Paterson University muNew Jersey. "Uye isu tinoziva kuti kana vanhu vachibhadhariswa mutero nekurangarira zvibodzwa, zvinovhara basa rehuropi - ndiyo padhi yako yepfungwa."

Kana iwe uchisangana naamai kupiswa, Haines anokurudzira kushandisa akagovaniswa edhijitari makarenda uye ekurudziro maitiro ekupa simba vana nevakabatana kuti vatarise kuzvinangwa zvavo. Nenzira iyoyo, unowanazve pfungwa uye "vanowana hunyanzvi hwakakomba mukuzvishingisa uye nemanzwiro ehunyanzvi - munhu wese anokunda," anodaro Haines.

Dzvanya Yako To-Dos

"Usapeta zuva rako nerondedzero yezvinhu zvaunoitira mhuri," anodaro Chimiro Nhengo yeBrain Trust Christine Carter, Ph.D., munyori we Hutsva Hutsva (Tenga It, $ 16, bookshop.org). Panzvimbo iyoyo, vhara nguva yenguva zuva rimwe pavhiki kune izvo Carter anodana "admin yemhuri." Gadzira folda mune yako email yekuisa zviziviso zvinouya kubva kuzvikoro nezvimwe zvakadaro, uye uve nemuviri mu-bhokisi remabhiri ekubata nawo panguva yako yawakasarudzirwa yemagetsi awa. Kuita izvi kunozoratidza pfungwa dzako kuti dzitonhore uye kubatsira kudzivirira amai kurukutika. “Kazhinji, tinonetswa nemirangariro inoti, ndinofanira kuyeuka kuita icho nechochochocho,” anodaro. “Asi pane kashoma kapfungwa kanotiburitsa kubva mundangariro dzinonetsekana nekungofunga riinhi uchapedza basa racho.” (Kushandisa matipi aya kumisa kuverengera kuchabatsira zvakare.)

Gadzira Yakawedzera Mental Space

Kana runyorwa rwepfungwa ruchinzwa rwakawandisa uye rwuri kuwedzera zvakanyanya amai vako kuneta, edza kutangazve. "Aerobic Exercise ndiyo imwe yenzira dzakanakisa dzekugadzira nzvimbo yakawanda zvakare pane yako yepfungwa scratchpad," anodaro Haines. “Paunoita maekisesaizi, unoderedza kunetseka uye unoita kuti masero ese ari muchikamu chako awane oxygen. Inogona kutanga patsva mubhayoloji uye yochinja mafungiro ako ave nani. ”

Rakaumbwa Magazini, Gumiguru 2020 nyaya

Ongororo ye