9 Nzira dzekuzvikurudzira Kuti Ushande Kana Uri Kunetseka Nepfungwa

Zvemukati

• 1. Ronga zuva rako rese
• 2. Gadzira zvinyorwa - uye unamatire kwazviri
• 3. Bvarura zvese kuita nhanho diki
• 4. Tarisa mukati mako uye uve akatendeseka
• 5. Ita ongororo yekufambira mberi kwako
• 6. Tora zvishanu
• 7. Gadzira rinokurudzira basa playlist
• 8. Tarisa pane zvauri kudya (nekumwa)
• Pfeka chipfeko chako chaunofarira

Chirevo "Kutanga ndicho chinhu chakaomesesa" chiripo nechikonzero chakanaka. Kutanga chero basa kunogona kuda kukurudzira kukuru kupfuura kuenderera nebasa kana iwe uchinge wawedzera uye uchitarisa.

Kana iwe ukaitikawo kuti wakamanikidzwa kana kunetseka mupfungwa zuva iro, kunyangwe izvo zvakapusa zvinhu, sekudzorera email kana kuronga musangano, zvinogona kunzwa kunge zvisingaite.

Neraki, pane zvinhu zvidiki uye hacks iwe zvaungaite kuti unzwe zvakanyanya pamusoro pemabasa ako, kunyangwe iwe usiri pakakwirira mamiriro epfungwa.

Inotevera nguva iwe paunenge uchinetseka kuwana kuburikidza neyako-yekuita rondedzero kana zuva nezuva mabasa kubasa kana kumba, edza imwe yeaya matekiniki kuti uwane kukurudzira zvakare.

1. Ronga zuva rako rese

Kana mabasa achikutarisa pasi pasina chero chimiro kwavari, zvinogona kunzwa zvakanyanya uye zvinongowedzera pakurwira kwako. Nguva manejimendi yakakosha mune aya mamiriro.

“Tora awa, zuva, chero basa raunobvumirwa, uye nyora zvinoitwa mazuva ese. Muenzaniso unogona kuve kurovedza muviri mangwanani, pindura maemail kwemaminetsi gumi, ita nhare dzekutevera kune vatengi gare gare mangwanani, famba famba uchitenderera chivakwa chako kuti uwane shanduko yenzvimbo, nezvimwe.

Zvigadzire sezvaunoda, asi sarudza chaiwo maawa ezuva kune mamwe mabasa, "Nick Bryant, chipangamazano wehutano hwepfungwa, anoudza Healthline.

Kugadzira gwara rezuva rako kunoita kuti mabasa anzwe zvakanyanya kugadzirika. Unogona kuzvironga uchishandisa khalendari pafoni yako, zviine zviyeuchidzo zvekukuyeuchidza paunomira woenderera kune rimwe basa, kana kushandisa chirongwa chakakosha kuronga.

2. Gadzira zvinyorwa - uye unamatire kwazviri

Kana zvasvika pamazita, chirevo chekare "Fake icho kusvikira wakuita" hachikwanise kuve chakakodzera. Kungori chiito chakareruka chekunyora pasi zvaunoda kuita zvinogona kukonzera kurudziro uye kukuita kuti unzwe zvirinani uye uwedzere kubudirira.

Kana iwe uchinzwa kushushikana kana pasi, kungo tora dzimwe dze idzodzo pfungwa dzichitenderera dzakatenderedza mumusoro wako papepa dzinogona kuita kuti dziratidzike senge dzisinganyanye kuremedza.

“Kugadzira zvinyorwa zvinokurudzira kugadzirwa kana kuderedza zvinovhiringidza zvinogona kukubatsira kuti utarise kunyangwe pfungwa dzako dzisingadi.Tanga nemabasa aunofarira kana kugona kukubatsira kuti urambe uchikurudzirwa uye kuwedzera nguva yauri kushandisa kubasa, "Adina Mahalli, nyanzvi inozivikanwa yehutano hwepfungwa uye nyanzvi yekuchengetedza mhuri, anoudza Healthline.

3. Bvarura zvese kuita nhanho diki

Paunenge uchigadzira zvinyorwa, kamura basa rega rega kuita zvidiki, zvinoita kunge zvinoita mabasa.

"Sezvo iwe uchiyambuka yega yega uchibva pane runyorwa, iwe unowana kuwedzera dopamine nguva dzese," Christina Beck, nharaunda inotungamira Supportiv, inoudza Healthline. "Saka zvakateedzana zvakapfupika zvacho zvinokuwanisa kuburikidza nematanho emabasa mapfupi. "Izvi hazvigare kwenguva refu, asi zvinokwana kukurudzira kuti ubudirire paunenge usina kukurudzirwa."

Paunenge uchikurumidza, zvidiki zvinhu zvaunogona kuzadzikisa, zviri nyore kukurudzira, kunyangwe zviite zvishoma zvaunofunga kuti unokwanisa.

4. Tarisa mukati mako uye uve akatendeseka

Uri kunzwa kupera simba, kunzwa nzara, kana nyota here? Zvichida iwe unomanikidzwa pamusoro pechimwe chinhu kumba kana kuuya pasi nechando. Aya mamiriro asina kugadzikana anogona kuita kuti mabasa anzwe zvakanyanya kuomarara kuita.

"Munguva idzodzo, mumwe munhu anofanira kuona kuti chii chiri kuisa munzira yavo. Ipapo chete ndipo pavanogona kufambira mberi, ”Lynn Berger, chipangamazano wehutano hwepfungwa uye chipangamazano pabasa, anoudza Healthline.

Nepo kurapa chiitiko chepamutemo chekuneta kuchida kwenguva yakareba, kufunga kwakawandisa shanduko, vamwe senzara vanogona kukurumidza kutarisirwa. Usatya kunyatsoongorora kuti unonzwa sei uye chii chingaitwe kubatsira.

5. Ita ongororo yekufambira mberi kwako

“Pandinonzwa kuremerwa nezvakawanda zvandinofanira kuita munzvimbo yangu yebasa, zano rangu rakanaka kuita ongororo yevhiki nevhiki. Nekuita nguva yekugara pasi, kuongorora mabasa akasarudzika, uye kubvuma kupedzisa mamwe mabasa, ini ndinowana pfungwa yekugona pane zvandakawana uye kujekesa nezve izvo zvandichiri kufanira kuita. Iyi inzira huru yekudzora pfungwa yekuremerwa yatinogona kunzwa kazhinji, ”Dr. Mark Lavercombe, chiremba wezvechiremba, mudzidzisi wezvekurapa, uye munyori kuThe Productive Physician, anoudza Healthline.

Zviri nyore kukanganwa kuti wakaita zvakawanda sei. Kutora nguva yekuenda pamusoro pezvinhu zvese zvawakatopedza iro zuva kana vhiki zvinogona kukupa pfungwa huru yekusununguka uye kunyangwe - shinga nditaure - kurudziro.

Kuziva kugona kwako kunopa njere dzekuti iwe unogona kutora zvinhu zvinogona kunge zvakaratidzika zvinotyisa kana zvisingaite kare.

6. Tora zvishanu

Kunyangwe iwe uchimhanya nekukurumidza uchikomberedza block, ita kumwe kutwasuka padhesiki rako, kana kuwana chinwiwa chemvura, zvipe iwe maminetsi mashanu akasununguka kubva pakumanikidzwa kushanda.

“Kunyangwe kumbomira kwemaminetsi mashanu kubva pane zvauri kuita kunogona kukubatsira kuti uongororezve kana uchirwara nepfungwa kubasa. Isa parutivi mabhureki muzuva rako kuti uzadzikise mumanzwiro ako. Izvi zvinokutendera kuti udzokere pabasa rako paruoko uzorodze uye ubudirire, ”Mahalli anodaro.

Iye anobvuma kuti vamwe vanhu vanozoda mabhureki akawanda kupfuura vamwe. Saka, senguva dzose, kuzvienzanisa kune vako vaunoshanda navo haisi pfungwa yakanaka.

7. Gadzira rinokurudzira basa playlist

Vanhu vazhinji vane runyorwa rwekutamba rwavanoteerera nguva dzese dzavanoda kupinza kuburikidza nebasa kana kuwana basa rakaomarara raitwa (Ndiri kuteerera yangu yekunyora playlist izvozvi!). Nekuve neyakaenzana kumashure kune rako basa, zvinogona kukubatsira iwe kupinda mune chaipo pfungwa uye kunyange kukubatsira iwe kuti unzwe wakasununguka zvakanyanya 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 uchinge uchinge uchinge uchinge uchinge

Kunyangwe iri generic playlist iwe yaunotora paSpotify kana yaunowana paYouTube kana runyorwa runyorwa rwe nziyo dzaunoda, namatira pairi. Wedzera nziyo dzinoverengeka nyowani nguva neapo kuti uchengete pfungwa dzako.

8. Tarisa pane zvauri kudya (nekumwa)

Nepo iwe ungatendeukira kune caffeine senzira yekuenderera zuva rese, zvakawandisa zvine caffeine inogona kunge isiri chinhu chakanakira kuramba wakanangisa.

“Pakupedzisira, kunyanyisa kunwisa kuchawedzera kunzwa kwekushushikana mupfungwa uye kusagadzikana. Zvinogona kutoita kuti uve nekutya uye jittery - chinhu chekupedzisira chaunoda iwe paunenge uchiedza kuve unobudirira, "Dr. John Chuback, munyori we" Ita Yako Woga Damn Cheese, "anoudza Healthline.

Zvakare, iwe unofanirwa kuedza kudzora kumashure pane zvekudya uye zvinwiwa izvo zvine mushuga nyore. Izvi zvinosanganisira zvinhu zvakaita sesoda, zvihwitsi, uye nezvimwe zvinotapira. Izvi zvakanaka mukuenzanisa, asi shuga yakawandisa yakawandisa inogona kutungamira kune shuga yeropa spike uye kupunzika, izvo zvinokusiya iwe uchinzwa kushatirwa uye nemhute.

"Idya chikafu chakaringana chakanangana nenzvimbo dzakaonda dzemapurotini, miriwo minyowani (inosungirwa kunyoroveswa), uye zvidiki zvidiki zvemhando yepamusoro zvine macarhydrate akaoma senge quinoa, zviyo zvese, uye mupunga wakasviba," anodaro Chuback.

Pfeka chipfeko chako chaunofarira

Kana iwe uchinge wakamanikidzwa kana kunetseka, kana kuti uri kure nemunhu akaiswa-pamwe iwe waungade kuve, zvipfeko uye zvishongedzo zvinogona kuita mutsauko mukuru. Kunyangwe iri hembe yaunonyatsoda kana rokwe raunonzwa uine chivimbo chakanyanya mariri, iko kuputika kudiki kweinooneka positivity kunogona kukupa iwe kudhonzwa kwaunoda.

Uyezve, kuita kuyedza kupfeka uye kuita bvudzi rako kana kugadzirwa mangwanani kunogona kukubatsira kuti unzwe kurongeka zvishoma, izvo zvinogona kubatsira kana iwe uchinzwa senge hupenyu hwako hwese hwashata.

Edza kuchengeta chinonakidza chinowanikwa, kunge wachi, sikafu, kana rundarira, kubasa kuti uise paunotanga kunzwa kushatirwa pakati pezuva kuitira kuti iwe ugowana kuputika kudiki kwekuvimba uye kugona.

Ndiani anoziva. Nokusimudzira, pamwe kutanga hakungave kwakaomesesa chinhu shure kwezvose.

Sarah Fielding ari New York Guta- rakavakirwa munyori. Kunyora kwake kwakaonekwa muBustle, Insider, Men's Health, HuffPost, Nylon, uye OZY uko kwaanofukidza runyararo, hutano hwepfungwa, hutano, kufamba, hukama, varaidzo, fashoni uye chikafu.