Sɔntin we ɔlman want, bɔt nɔto inof fɔ ɔlman

"Dɔkta, a nɔ kin ebul fɔ du wan wok di rayt tɛm. A kin ɔltɛm ful-ɔp wit wok. A kin fil taya pasmak ɛn strɛs ɔl di de."

Nimal, we bin kam na mi klinik di ɔda de, bin tɔk wit big frustrashɔn. Pan ɔl we i bin bizi ɔl di de, i nɔ bin ebul fɔ dɔn ɛni wok fayn fayn wan we di de dɔn.

A smayl ɛn tɛl Nimal se, "Nɔ wɔri, Nimal, di big prɔblɛm we wi gɛt na dat wi nɔ gɛt inof tɛm . Ɔlman gɛt 24 awa. Bɔt if wi manej wi tɛm di we we go fayn fɔ wi bren wok, wi kin du dɛn tin ya witout strɛs."

So tide, lɛ wi tɔk bɔt 3 simpul we fɔ yuz ɛvri minit na yu de kɔrɛkt wan, witout strɛs, bays pan mɛdikal sayɛns ɛn bren wok.

1. Fɔ Blɔk Taym

We wi gɛt bɔku wok fɔ du, wi kin lɛk fɔ du bɔku tin dɛn. Fɔ ɛgzampul, fɔ chɛk wi fon mɛsej ɛn imel ɛvri 5 minit we wi de rayt impɔtant ripɔt na di ɔfis.

Wi bren kin jɔs ebul fɔ pe atɛnshɔn pan wan wok wan tɛm. We yu chenj frɔm wan wok to ɔda wan, i kin tek tɛm fɔ mek di prɛfrɔntal kɔtɛks, we na di pat pan di bren we de disayd fɔ du sɔntin, yus to di nyu wok. We wi de tɔk bɔt mɛrɛsin, dɛn kɔl dis Cognitive Switching Cost .

dis kin mek di bren efyushכn dכn bay lεk 40% εn i kin mek yu maynd taya kwik kwik wan.

Aw fɔ du am?

Divayd yu wok dɛn we yu de du ɛvride to difrɛn tɛm blɔk dɛn.

• Fɔ ɛgzampul: Sɛt 9:00 - 10:00 AM fɔ rayt impɔtant ripɔt (ɔf yu fon ɛn imel ɔltogɛda insay da tɛm de).
• Dɔn, sɛt 20 minit fɔ ansa imel dɛn.

2. Ayzanawa Matriks

Na wan fɔma Prɛsidɛnt na Amɛrika we nem Dwight Eisenhower bin mek dis we. We wi gɛt wok fɔ du, wi kin rɔsh fɔ du tin dɛn we wi fɔ du kwik kwik wan. Bɔt nɔto ɔl di tin dɛn we wi kin du kwik kwik wan rili impɔtant to wi.

We wi de rɔsh ɔltɛm fɔ du tin, di strɛs-kɔntrol sistɛm na wi bɔdi (HPA Axis) kin wok ɛn di strɛs ɔmon we dɛn kɔl kɔtisol kin kɔmɔt pasmak. We di kɔtisol lɛvɛl go ɔp, bɔku tɛm wi kin fil bad, wi chɛst kin bit, ɛn wi bɔdi kin taya.

Di Eisenhower Method de sheb yu wok to 4 pat:

1. Urgent ɛn Impɔtant (Du Fɔs): Impɔtant wok we nid fɔ du tide (e.g. wan mɛdikal chɛk-ap kwik kwik wan, impɔtant asaynmɛnt we nid fɔ gi tide).
2. Impɔtant, bɔt nɔto kwik (Schedule): Task dɛm we dɛn kin schedul fɔ leta (e.g., fɔ du ɛksɛsayz, fɔ pripia it we gɛt wɛlbɔdi, fɔ rid buk).
3. I nid fɔ du am kwik kwik wan, bɔt i nɔ impɔtant (Delegate):Task dɛm we ɔda pɔsin kin du (e.g. fɔ pe bil, fɔ ɔda tin fɔ it).
4. Put: Di wok dɛn we dɛn fɔ pul kɔmɔt kpatakpata (e.g., fɔ skrol fɔ lɔng tɛm na soshal midia, fɔ ple kɔmpyuta gem).

Dis we ya, yu kin plan impɔtant tin dɛn fɔs, we kin mek yu bɔdi nɔ gɛt bɔku bɔku kɔtisol ɛn mek yu ebul fɔ wok wit kol at.

3. Teknik fɔ Pomodoro

Wi bren gɛt maksimam tɛm we i kin ebul fɔ pe atɛnshɔn. Ultradian Rhythms , we na wan natura bayolojikal ritm we de wok na wi bɔdi, se di bren rili nid fɔ blo smɔl afta 90 to 120 minit.

di Pomodoro Mεtכd na wan mεtכd we de wok in wan wit dis nכmal ritm na di bren.

Aw fɔ du am?

1. Pik wan wok we yu want fɔ du, sɛt tayma fɔ 25 minit, ɛn wok pan am ɔltɛm.
2. We di 25 minit dɔn, tek shɔt 5 minit brek (drink sɔm wata insay dis brek, grap ɛn muv rawnd smɔl).
3. Afta yu dɔn du 4 rawnd dɛn we gɛt 25 minit ɛvri wan dis we, tek lɔng briŋ fɔ 15 - 30 minit.

dis sכt brεk dεm de rilis dopamin, wan כmon we de mek di bren gladi εn intres, insay wan sכstamatכk we. Dis kin mek yu ebul fɔ wok wit trɛnk ɔl di de ɛn nɔ kin fil se yu de bost.

Di tin dɛn we yu fɔ du & wetin yu nɔ fɔ du

Sayɛns sɔs (Rɛfrɛns dɛn) .

• 📚 Gɛt ɛp wit strɛs - Nashɔnal Ɛlth Savis (NHS) Gaydlain
• 📚 Trenin de impruv di mכltitasking pεrformεns bay we i de inkrεs di spid fכ infכmeshכn prכsεsin insay hכman prεfrכnt kכtεks - PubMed Central (PMC)
• 📚 we yu de yuzDi bren we de divɛlɔp na wan wɔl we de du bɔku wok - PubMed Central (PMC)

Di mɛsej we impɔtant pas ɔl we pɔsin kin kɛr go na os

• mכltitask de inkrεs di kכgnitiv swich kכst na di prεfrכnt kכtεks, we de ridyus di prodaktiviti bay lεk 40%.
• If yu plan fɔ du yu wok ɛvride ɛn put am fɔs akɔdin to di Time Blocking ɛn di Eisenhower Method, yu kin ridyus di lɛvɛl dɛn na di strɛs ɔmon kɔtisol.
• Di Pomodoro we de gi yu 5 minit brek afta 25 minit wok, de kip di Ultradian Rhythms of di bren ɛn mek shɔ se di dopamine ɔmon de kɔmɔt ɔltɛm, we de mek yu ebul fɔ wok tranga wan ɔl di de.