(Ifoto: Joe Wolf)
Ubomi buxakekile. Ingaziva ingenakwenzeka ukuya emaphupheni akho. Ukuba unomsebenzi osisigxina kunye nabantwana, kunzima nangakumbi.
Uqhubela phambili njani?
Ukuba awuzikroli ngenjongo suku ngalunye ukwenza inkqubela kunye nokuphucula -ngaphandle kombuzo, ixesha lakho liyakulahleka kwisithuba sobomi bethu obugcweleyo. Ngaphambi kokuba uyazi, uya kuba mdala kwaye ubune, uzibuza ukuba lonke elo xesha liye phi.
Njengoko uHarold Hill esitsho: Ufumba ngokwaneleyo ngomso, kwaye uyakufumanisa ushiyeke ungenanto ngaphandle kwezolo elingenanto.
Ukucingisisa ngobomi bakho kunye nokuphuma kwindlela yokuSinda
Eli nqaku lenzelwe ukuba ucelomngeni kuwe ukuba uphinde ucinge ngendlela yakho ebomini. Injongo yoku kukunceda wenze lula kwaye ubuyele kwiziseko.
Okulusizi kukuba, ubomi babantu abaninzi buzele buphuphuma ngezinto ezingabalulekanga nezingabalulekanga. Abanalo ixesha lokwakha nakwintoni na enentsingiselo.
Bakwimo yokusinda. Ngaba ukwimo yokusinda?
NjengoBilbo, uninzi lwethu lufana nebhotolo ekhuhlwe phezu kwesonka esininzi. Ngelishwa, isonka asizizo ezethu, kodwa ngomnye umntu. Bambalwa kakhulu abathathe ixesha lokuthatha ubomi babo bangene ezandleni zabo.
Kwakuyintlalo kunye nenkcubeko ukuhlala ubomi bethu ngokwemigaqo yabanye abantu, kwisizukulwana nje esinye esidlulileyo. Kwaye uninzi lwemillennials luyayqhubela phambili le nkqubo ngenxa yokuba kuphela kwembono yehlabathi esiyifundisiweyo.
Nangona kunjalo, kukho ukukhula okuhlangeneyo kokuqonda ukuba ngomsebenzi omninzi kunye nenjongo, unokuhlala kuwo wonke umzuzu wobomi bakho ngokwemiqathango yakho.
Nguwe umyili wekamva lakho.
Unoxanduva.
Kufuneka uthathe isigqibo. Wena kufuneka isigqibo - kuba ukuba awenzi njalo, omnye umntu uya kwenza njalo.Ukungazithembi sisigqibo esibi.
Ngale nkqubo imfutshane yasekuseni, ubomi bakho buza kutshintsha ngokukhawuleza.
Ingabonakala ngathi iluluhlu olude. Kodwa ngamafutshane, ilula ngokwenene:
- Vuka
- Ngena kwindawo
- Fumana ukuhamba
- Beka ukutya okufanelekileyo emzimbeni wakho
- Lungela
- Fumana ukhuthazo
- Fumana imbono
- Yenza into yokuqhubela phambili
Masiqale:
BONA KWAKHO: Imfihlelo yolonwabo zii-10 ezizodwa zokuziphatha
1. Fumana iiYure zokulala ezi-7 + ezinempilo
Masijongane nayo: ukulala kubalulekile njengokutya nokusela amanzi. Ngaphandle koku, izigidi zabantu azilali ngokwaneleyo kwaye zinamava engqondo ngenxa yoko.
I-National Sleep Foundation (i-NSF) iqhube uphando iveze ukuba ubuncinci ama-40 ezigidi zabantu baseMelika baneengxaki zokulala ezahlukeneyo ezingama-70; Ngaphezu koko, iipesenti ezingama-60 zabantu abadala, kunye neepesenti ezingama-69 zabantwana, bafumana enye okanye ngaphezulu iingxaki zokulala ngobusuku obambalwa okanye nangaphezulu evekini.
Ukongeza, ngaphezulu kwama-40 eepesenti zabantu abadala abafumana ubuthongo emini obukhulu ngokwaneleyo ukuba bungaphazamisa imisebenzi yabo yemihla ngemihla ubuncinci iintsuku ezimbalwa kwinyanga nganye-ngeepesenti ezingama-20 zokuxela ukulala ngengxaki kwiintsuku ezimbalwa ngeveki okanye nangaphezulu.
Kwiphepha le-flip, ukufumana isixa esifanelekileyo sokulala kunxulunyaniswa:
- Ukwandisa imemori
- Ubomi obude
- Ukunciphisa ukuvuvukala
- Ukwandisa ubuchule bokwenza izinto
- Ukwanda kwengqwalaselo kunye nokugxila
- Ukunciphisa amanqatha kunye nokwanda kobunzima bemithambo ngomthambo
- Uxinzelelo olusezantsi
- Ukuncipha kokuxhomekeka kwizikhuthazi ezifana ne-caffeine
- Ukuncipha komngcipheko wokungena kwiingozi
- Ukuncipha komngcipheko woxinzelelo
- Kunye neetoni ngaphezulu… kuGoogle.
Elinye inqaku alinaxabiso ukuba awenzi ukulala phambili. Ngubani okhathalayo ukuba uvuka ngo-5 ekuseni ukuba uye kulala iiyure ezintathu ngaphambili?
Awuyi kuhlala ixesha elide.
Unokusebenzisa izikhuthazi ukubuyekeza, kodwa oko akuzinzileyo. Ekuhambeni kwexesha, impilo yakho iya kuwa. Injongo kufuneka ibe kukuzinza kwexesha elide.
2. Umthandazo kunye nokuCamngca ukuququzelela ukuCacisa nokuTyeba
Emva kokuvuka kwiseshoni yokulala esempilweni kunye nokuphumla, umthandazo kunye nokucamngca kubalulekile ekuziqhelaniseni nokuhle. Oko ujolise kuko kuyanda.
Ukuthandaza nokucamngca kuququzelela umbulelo ongazenzisiyo ngako konke onako. Umbulelo kukuba nengqondo eninzi. Xa ucinga kakhulu, umhlaba yimbaza yakho. Kukho ithuba elingenamda kunye nokunokwenzeka kuwe.
Abantu ngoomazibuthe. Xa unombulelo ngento onayo, uya kutsala ngakumbi kokulungileyo nokuhle. Umbulelo uyosulela.
Umbulelo ungoyena ndoqo ubalulekileyo empumelelweni. Kubizwa ngokuba ngumama wabo bonke ubuhle.
Ukuba uqala ntsasa nganye uzibeke kwindawo yombulelo kunye nokucaca, uya kutsala eyona nto ibalaseleyo kwihlabathi, kwaye ungaphazanyiswa.
3. Umsebenzi onzima woMzimba
Ngaphandle kobungqina obungenasiphelo besidingo sokuzilolonga, sisinye kwisithathu kuphela samadoda nabasetyhini baseMelika abaphakathi kweminyaka engama-25 ukuya kwengama-64 ababandakanyeka kwimisebenzi yomzimba rhoqo ngokweZiko loLawulo lweSizwe loPhononongo lwezeMpilo.
Ukuba ufuna ukuba phakathi kwabantu abasempilweni, abonwabileyo nabanemveliso emhlabeni, yiba nomkhwa wokuzilolonga rhoqo. Abantu abaninzi baya kwangoko kwindawo yokwenza umthambo ukuze umzimba wabo uhambe. Ndifumene mva nje ukuba ukwenza umsebenzi weyadi ngeeyure zakusasa kuvelisa ukungena okuphefumlelweyo kunye nokucaca.
Nokuba ukhetha ntoni, yenza ukuba umzimba wakho uhambe.
Ukuzilolonga kufunyenwe ukunciphisa amathuba akho oxinzelelo, unxunguphalo noxinzelelo. Ikwahambelana nempumelelo ephezulu kwikhondo lakho lomsebenzi.
Ukuba awukhathalelanga umzimba wakho, zonke ezinye iinkalo zobomi bakho ziya kusokola. Abantu zizinto ezipheleleyo.
Sebenzisa iigrama ezingama-30 zeProteni
UDonald Layman, uprofesa ovela kwizondlo kwiYunivesithi yaseIllinois, ucebisa ngokutya ubuncinci iigram ezingama-30 zeprotein kwisidlo sakusasa Ngokufanayo, uTim Ferriss, kwincwadi yakhe, Umzimba weeyure ezi-4, ikwacebisa nge-30 yeeprotein kwimizuzu engama-30 emva kokuvuka.
Ngokuka-Mnu Ferriss, utata wakhe wenza le nto kwaye waphulukana neepawundi ezili-19 ngenyanga enye.
Ukutya okune-protein okuninzi kukugcina ugcwele ixesha elide kunezinye ukutya kuba kuthatha ixesha elide ukushiya isisu. Kwakhona, iproteni igcina amanqanaba eswekile esegazini azinzile, athintela i-spikes kwindlala.
Ukutya iiprotein kuqala kunciphisa iminqweno yakho emhlophe ye-carbohydrate, zeziphi iintlobo zeecarbs ezikutyebisayo. Cinga iigels, iowast kunye needonathi.
Umnumzana Ferriss wenza izindululo ezine ngokufumana iiprotheyini ezaneleyo ekuseni:
- Yitya ubuncinci i-40% yeekhalori zakho zesidlo sakusasa njengeprotein
- Yenze ngamaqanda amabini okanye amathathu apheleleyo (iqanda ngalinye linama-gram amathandathu eeprotheyini)
- Ukuba awuthandi amaqanda, sebenzisa into efana ne-turkey bacon, organic bacon bacon okanye sausage, okanye cottage cheese
- Okanye, unokuhlala usenza iprotein ngamanzi
5. Thatha iCold Shower
UTony Robbins uqala rhoqo kusasa ngokutsiba kwi-57-degree Fahrenheit echibini lokuqubha.
Kutheni enokwenza into enjalo?
Ukucwiliswa emanzini abandayo kuququzelela impilo yomzimba kunye nengqondo. Xa usenziwa rhoqo, inika utshintsho oluhlala ixesha elide kumajoni omzimba wakho, i-lymphatic, circulatory kunye nokwetyisa iinkqubo eziphucula umgangatho wobomi bakho. Inokwandisa ukulahleka kwesisindo kuba ikhulisa imetabolism yakho.
Uphononongo olwenziwe ngo-2007 lwafumanisa ukuba ukuthatha imvula ebandayo rhoqo kunokunceda ukunyanga iimpawu zoxinzelelo rhoqo ngokukuko kunamayeza amiselweyo. Kungenxa yokuba amanzi abandayo axhokonxa isandi sokunyusa imo-neurochemicals, ekwenza uzive wonwabile.
Kukho, ewe, uloyiko lokuqala lokungena kwisitya esibandayo. Ngaphandle kwamathandabuzo, ukuba ukhe wazama oku ngaphambili, uzifumene umile ngaphandle kweshawa woyika ingcinga yokungena.
Usenokuba ukhe wathetha ngokwakho ngaphandle kwaye wathi, Mhlawumbi ngomso. Kwaye waguqula isiphatho samanzi ashushu ngaphambi kokungena.
Okanye, mhlawumbi ungene ngaphakathi kodwa wajika ngokukhawuleza amanzi ashushu?
Into endincedileyo kukucinga ngayo njengequla lokuqubha. Kukufa okucothayo okubuhlungu ukungena echibini elibandayo kancinci. Kufuneka ungene nje emva kwemizuzwana engama-20, uyaphila.
Yindlela efanayo ngokuthatha ishawa ebandayo. Uyangena, intliziyo yakho iqala ukubetha ngokungathi uphambene. Emva kwemizuzwana engama-20 uziva uphilile.
Kum, yonyusa amandla am kwaye inyusa ubuchule kunye nokukhuthaza. Ngelixa ndimile namanzi abandayo endibetha emqolo, ndiziqhelanisa nokucothisa umphefumlo kwaye ndizole. Emva kokuba ndipholile, ndiziva ndonwabile kwaye ndikhuthazekile. Imibono emininzi iqala ukuhamba kwaye ndiye ndibeneenjongo zokufezekisa iinjongo zam.
6. Mamela / Funda uMxholo ophakamisayo
Abantu abaqhelekileyo bafuna ukuzonwabisa. Abantu abangaqhelekanga bafuna imfundo kunye nokufunda. Kuqhelekile ukuba abantu abaphumelele kakhulu kwihlabathi bafunde ubuncinane incwadi enye ngeveki. Bahlala befunda.
Ndinokufikelela ngokulula kwincwadi enye yeaudiyo ngeveki ngokumamela nje xa ndisiya esikolweni naxa ndihamba ekhampasini.
Ukuthatha imizuzu eli-15 ukuya kwengama-30 rhoqo kusasa ukufunda ulwazi oluphakamisayo nolufundisayo luyakutshintsha. Ikubeka kwindawo oza kuyenza kwelona nqanaba liphezulu.
Ngexesha elide elaneleyo, uya kuba ufundile amakhulu eencwadi. Uya kuba nolwazi ngezihloko ezininzi. Uya kucinga kwaye ubone umhlaba ngokwahlukileyo. Uyakwazi ukwenza unxibelelwano ngakumbi phakathi kwezihloko ezahlukeneyo.
7. Vavanya umbono wakho wobomi
Iinjongo zakho kufuneka zibhalwe phantsi - ixesha elifutshane kunye nexesha elide. Ukuthatha nje imizuzu embalwa ukufunda umbono wakho wobomi kubeka usuku lwakho kwimeko.
Ukuba ufunda iinjongo zakho zexesha elide yonke imihla, uya kucinga ngazo yonke imihla. Ukuba ucinga ngazo yonke imihla, kwaye uchithe iintsuku zakho usebenza kuzo, ziya kubonakala.
Ukufezekisa iinjongo yisayensi. Akukho siphithiphithi okanye ukungaqondakali kuyo. Ukuba ulandela ipateni elula, ungazifeza zonke iinjongo zakho, nokuba zinkulu kangakanani.
Into ebalulekileyo yokuyibhala phantsi kwaye uyiqwalasele yonke imihla.
8. Yenza okungenani into ibe nye ukuya kwiinjongo zexesha elide
Ukuzimisela kunjengesihlunu esiphelayo xa sisenziwa. Kwangokunjalo, ukukwazi kwethu ukwenza izigqibo ezikumgangatho ophezulu kuyadinwa ekuhambeni kwexesha. Okukhona usenza izigqibo, kokukhona ziya kuba semgangathweni osezantsi-buthathaka amandla akho.
Ngenxa yoko, kufuneka wenze izinto ezinzima kuqala ekuseni. Izinto ezibalulekileyo.
Ukuba awukwenzi oko, ayizukugqitywa. Ekupheleni kosuku lwakho, uya kube udiniwe. Uyakroba. Kuya kubakho izizathu ezizigidi zokuba uqale ngomso. Kwaye uza kuqala ngomso — nto leyo engasoze yenzeke.
Ke imantra yakho iba: Okubi kuqala kuza kuqala. Yenza loo nto kudala uyifuna. Yenze kwakhona ngomso.
Ukuba uthatha inyathelo elinye ukuya kwiinjongo zakho ezinkulu yonke imihla, uyakuqonda ukuba ezo njongo zazingekude ngokwenene.
Isiphelo
Emva kokuba wenze oku, nokuba unantoni na kusuku lwakho lonke, uya kuba wenze izinto ezibalulekileyo kuqala. Uya kubeka endaweni yokuphumelela. Uya kufakelwa kumaphupha akho.
Ngenxa yokuba uzenzile zonke ezi zinto, uya kubonakala ngcono ebomini. Uya kuba ngcono emsebenzini wakho. Uya kuba ngcono kubudlelwane bakho. Uya konwaba. Uya kuzithemba ngakumbi. Uya kuba nesibindi kwaye unesibindi. Uya kuba nokucaca ngakumbi kunye nombono.
Ubomi bakho buza kutshintsha kungekudala.
Awunakuba nentsasa enje ngokungaqhelekanga ngaphandle kokuvuka kuyo yonke into engalunganga ebomini bakho. Ezo zinto uzidelelayo ziya kudibana nokupheliswa kwazo. Ziya kunyamalala zingaze zibuye.
Uya kufumanisa ngokukhawuleza ukuba wenza umsebenzi onomdla kuwo.
Ubudlelwane bakho buya kuba mnandi, bunentsingiselo, bunzulu kwaye bumnandi!
Uya kuba nenkululeko kunye nentabalala.
Umhlaba, kunye nendalo yonke, iyakuphendula ngeendlela ezintle.
UBenjamin Hardy ngumzali okhulisa abantwana wabantwana abathathu kunye nombhali I-Slipstream Ixesha lokuHamba . Ulandela i-Ph.D yakhe. Kwingqondo yezengqondo. Ukuze ufunde okungakumbi malunga noMnu Hardy, ndwendwela www.benjaminhardy.com okanye uqhagamshele naye Twitter .
