Wi kin du sɔm tin dɛn na wi layf jɔs lɛk dat, wi nɔ kin tink bɔt ɛnitin, nɔto so? Imajin se we yu strɛs, yu nɔ no se yu de drink wan kɔp ti we gɛt bɔku shuga, ɔ yu tek yu fon ɛn skrol na soshal midia . Dis na di tin dɛm we wi kin du we wi nɔ no, ɛn wi kin kɔl dɛm ‘habits’. Sɔntɛnde, dɛn tin ya kin fayn, bɔt bɔku tɛm dɛn kin mek wi nɔ ebul fɔ du wetin wi want fɔ du. So, tide wi go tɔk bɔt aw fɔ gɛt dɛn gud abit ya ɛn lɛf fɔ du bad.
Wetin rili na abit?
Fɔ tɔk am simpul wan, abit na ‘shɔtkat’ we yu dɔn lan na yu bren. Na sɔntin we de mek yu du sɔntin ɔtomɛtik wan, we yu nɔ tink bɔt am. I nɔ tan lɛk di ‘rɛzolushɔn’ we wi de mek fɔ di Nyu Ia.
Wan gud ɛgzampul na fɔ tayp na kɔmpyuta. We yu bin fɔs lan fɔ tayp, yu bin de tayp lɛta to lɛta, nɔto so? Bɔt naw? Yu finga dɛn de rɔn oba di kibɔd we yu nɔ ivin tink. If a aks yu fɔ tɔk di lɛta dɛn we de na di midul rɔw na di kibɔd insay ɔda, sɔntɛm yu nɔ go ebul fɔ tɔk dɛn wantɛm wantɛm. Dat na bikɔs na yu abit , pas sɔntin we yu mɛmba.
Masta sabi bukman dɛm se lɛk 43% pan wetin wi de du ɛvride, ɔr lɛk af pan am, na tin wae wi nɔr no, bikɔs wi gɛt abit. Wi kin du di sem tin dɛn we wi bin dɔn du trade bɔku tɛm. Dat min se tɛm kin de we wi nɔ kin ivin no wetin wi de du.
Wetin mek yu nɔ go ebul fɔ chenj yu abit wit jɔs ‘willpower’?
Bɔku pipul dɛn tink se ɔl wetin i nid fɔ lɛf fɔ du bad abit na fɔ gɛt bɔku pawa fɔ du sɔntin . Bɔt nɔto dat na di tru.
Wilpawa tan lɛk di batri na fon. Ivin if i ful-ɔp na mɔnin, i kin dray smɔl smɔl as di de de go as yu de yuz am fɔ wok ɛn disayd. Bɔt abit dɛn tan lɛk pat pan di fon in ɔpreshɔn sistem. I kin kɔntinyu fɔ wok ivin we di bateri dɔn smɔl.
Di abit dɛn dɔn rili stɔp na wi bren. Dɛn mɛmori dɛn de kin stil de ivin we wi nɔ mɛmba wetin mek wi bigin dɛn. So ivin we di pawa we pɔsin kin gɛt kin stɔp, di abit kin stil de. Bɔku tɛm, di pawa we wi gɛt nɔ kin las fɔ lɔng tɛm fɔ chenj wan abit. Na dat mek wi kin tink ɔltɛm se, "A go ɛksɛsayz tumara," bɔt wi nɔ ebul fɔ du am. Nɔto yu fɔlt, na di kayn abit dɛn we yu gɛt.
Bifo yu chenj yu abit, no wetin yu abit.
Fɔ chenj yu abit, yu fɔ no fɔs se yu gɛt da abit de. I tan lɛk se yu de luk yu layf frɔm wan sayd, pe atɛnshɔn to wetin yu de du we yu nɔ no. Wi kin kɔl dis ‘ mayndfulnɛs ’.
Si if yu de du dɛn tin ya:
- Yu kin it sɔntin we swit we yu strɛs?
- Yu kin ple gem na yu fon afta yu dɔn rɛst smɔl? Ɔ yu kin chɛk soshal midia?
- We yu kam bak na os afta yu dɔn tranga wan, yu kin jɔs sidɔm na di sofa ɛn wach TV?
Fɔ no dɛn tin ya na di fɔs tin we wi fɔ du.
| Opportunity / Filin (Trigger) . | Di Rispɔns we Yu kin Abit |
|---|---|
| We yu fil strɛs bikɔs yu wok pasmak | Pik di fon ɛn chɛk Fɛsbuk ɛn TikTok. |
| We yu fil se yu de bost | Go na di kichin fɔ fɛn sɔntin fɔ it. |
| Afta dɛn dɔn it ivintɛm it | Sidɔm bifo di TV ɛn wach siriɔs wan dɛn fɔ lɔng lɔng tɛm. |
| We yu wek na mɔnin | Chek fon notis frɔm bed. |
Lɛ wi mek gud abit dɛn izi, ɛn bad abit dɛn at!
Di sikrit fɔ chenj di abit na fɔ mek ples we go sɔpɔt yu. Dat min se, fɔ mek i izi fɔ mek yu gɛt gud abit ɛn i nɔ izi fɔ mek yu gɛt bad abit.
Mek we fɔ du di rayt tin.
Imajin se yu want fɔ bigin fɔ du ɛksasaiz na mɔnin. Yu kin du dis bay we yu layt yu wokɔt klos bifo yu go slip na nɛt ɛn lɛf am nia yu bed. Put yu sus nia di domɔt. Dɔn, we yu wek na mɔnin, di tin dɛn we kin ambɔg yu fɔ du ɛksɛsayz nɔ kin bɔku. Na wetin yu fɔ du na fɔ drɛs ɛn go.
Na bad abit bak. If yu want fɔ ridyus di wach we yu de wach TV na nɛt, put di TV rimot na kloz ɛn lɔk am. Dɔn yu go fil les smɔl fɔ opin di TV. Da smɔl tin de we go ambɔg yu na in go ɛp yu fɔ lɛf di abit.
Yuz da ‘inkonveniens’ de.
E kin rili nɔrmal fɔ fil smɔl nɔr kin fil fayn ɔr kin tranga wae yu de bigin fɔ du nyu tin ɔr de chenj yu abit. Bɔku pipul dɛn kin du ɔda tin fɔ lɛ dɛn nɔ gɛt da prɔblɛm de. Fɔ ɛgzampul, we dɛn fil se dɛn de gɛt prɔblɛm fɔ du sɔntin, dɛn kin pik di PH wan.
Bifo dat, we yu fil da diskɔmfɔt de, tink se: " Okay, dis na mi tɛm fɔ impɔtant. Dis prɔblɛm na bikɔs a de lan nyu tin. " Mek da diskɔmfɔt de bi di tin we de mek yu go bifo.
Mek wan klia plan.
If yu nɔ gɛt klia plan fɔ yu de, yu kin west yu valyu tɛm pan difrɛn tin dɛn. So, plan wetin yu go du ɛn ustɛm insay di de. Dɛn kin kɔl dis bak ‘taymbɔksin’.
Fɔ tru, nɔto ɔltɛm yu go ebul fɔ stik to yu plan. Tin dɛn kin apin we yu nɔ de ɛkspɛkt. Bɔt if yu gɛt plan, dat go mek yu nɔ west tɛm we yu nɔ nid. If yu fɔ du sɔntin we yu want fɔ du ɔltɛm, lɛk fɔ chɛk soshal midia, sɛt wan patikyula tɛm fɔ am.
| Tɛm | Di wok we dɛn dɔn plan fɔ du |
|---|---|
| 6:00 AM - 6:30 AM | Ɛksasayz |
| 9:00 AM - 11:00 AM | Fɔ du di impɔtant pat pan di de (we nɔ gɛt ɛnitin fɔ ambɔg am) . |
| 4:00 PM - 4:15 PM | Brek fɔ chɛk soshal midia/imel |
| 9:00 PM - 9:30 PM | Rid buk ɔ tɔk wit famili |
Start fɔ spɛn yu tɛm di we aw yu want. Rid, ɛksesaiz, slip fayn, ɛn spɛn tɛm wit yu famili. We yu dɔn ɔndastand wetin impɔtant to yu ɛn wetin de pul yu maynd pan am, natin nɔ go mek yu gɛt gud abit dɛn.
Mɛsej we dɛn kin kɛr go na os
- Abit na tin dɛm wae yu nɔr no, natin nɔr de du. Dɛn na big pat pan di tin dɛn we wi kin du ɛvride.
- Di pawa we pɔsin kin want nɔmɔ nɔ go du fɔ chenj di abit, bikɔs di pawa we pɔsin kin want kin stɔp as tɛm de go.
- Bifo yu chenj, i impɔtant fɔ ɔndastand fɔs wetin na yu bad abit dɛn.
- Fɔ bigin yu gɛt gud abit, mek am izi . Fɔ lɛf yu bad abit, mek i nɔ izi fɔ yu . Chenj di say we yu de.
- Plan yu de bifo tɛm ɛn tray fɔ wok akɔdin to dat. Dis go mek yu nɔ west tɛm pan tin dɛn we nɔ impɔtant.
- If yu si se i nɔ izi fɔ du dɛn tin ya fɔ yusɛf, ɔ if yu fil se yu abit de afɛkt yu maynd, duya tɔk to yu dɔktɔ bɔt dis .
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