"Doctor, hna pakhat mah a hun takah ka thawk thei lo. Hnathawh hi ka buaipui fo thin. Nilengin ka chau hle a, ka stress hle bawk."
Nimin lama ka clinic-a lo kal Nimal chuan lungawi lo zet hian a ti a. Nilengin buai hle mah se, ni tawp lamah chuan eng hna mah hlawhtling takin a thawk zo thei lo.
Ka nui suk a, Nimal hnenah chuan, "Lungngai suh, Nimal, kan harsatna lian ber chu hun kan nei tlem hi a ni . Mi zawng zawng hian darkar 24 kan nei vek a. Mahse, kan thluak hnathawh dan nena inmil taka kan hun kan enkawl chuan heng thilte hi stress awm lovin kan ti thei ang," ka ti a.
Chuvangin vawiin hian i ni khat chhunga minute tin dik taka hman theih dan awlsam tak 3, stress awm lo, medical science leh thluak hnathawh dan atanga thlir ila.
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1. Hun bituk
Hna tam tak thawh tur kan neih chuan multitask kan ti thin. Entirnan, office-a report pawimawh tak ziah laiin minute 5 danah kan phone message leh email te check thin.
Kan thluak hian vawi khatah hna pakhat chauh a ngaihtuah thei. Hna pakhat atanga hna dang i thlak hian thluaka thutlukna siamtu peng prefrontal cortex te hian hna thar an thawh thiam theih nan hun a duh a ni. Damdawi lam hawi chuan hei hi Cognitive Switching Cost an ti a.
Hei hian thluak efficiency 40% velin a tihhniam a, rilru hahna a thlen nghal vat bawk.
Engtin nge tih ang?
Nitin hnathawh turte chu time block hrang hrangah then rawh.
- Entirnan: Report pawimawh tak ziah nan zing dar 9:00 - 10:00 AM dah hran la (chumi chhung chuan i phone leh email kha off vek rawh).
- Tichuan email chhanna atan minute 20 chhung dah rawh.
2. Eisenhower Matrix hmanga siam a ni
Hetiang method hi US President hlui Dwight Eisenhower-a siam a ni. Hnathawh tur kan neih chuan thil hmanhmawhthlak tak tak kan zawh hmanhmawh duh hle. Mahse thil hmanhmawhthlak zawng zawng hi kan tan a pawimawh tak tak lo.
Thil ti tura kan hmanhmawh reng hian kan taksa stress-controlling system (HPA Axis) chu a thawk a, stress hormone cortisol chu a tam lutuk a chhuak thin. Cortisol level a san chuan kan thinrim fo a, kan rilru a na a, kan taksa pawh a chau hle bawk.
Eisenhower Method hian i hnathawh chu hmun 4-ah a then a:
1. Hmanhmawhthlak leh Pawimawh (Ti hmasa ber rawh): Vawiinah hna pawimawh tak thawh ngai (e.g. damdawi lam inenkawlna hmanhmawhthlak tak, vawiinah hian hna pawimawh tak hlan ngai).
2. Pawimawh, mahse hmanhmawhthlak lo (Schedule): Nakin lawka tih tur ruahman theih (e.g., exercise lak, chaw hrisel buatsaih, lehkhabu chhiar).
3. Hmanhmawhthlak, mahse pawimawh lo (Delegate):Midang tih theih hna (e.g. bill pek, thil lei tur order).
4. Tihbo: Hnathawh tihbo vek tur (e.g., social media-a darkar tam tak scroll, computer game khelh).
Hetiang hian thil pawimawh i ruahman hmasa a, chu chuan i taksaa cortisol level a tihhniam bakah muangchangin hna i thawk thei a ni.
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Kan thluak hian a focus theih hun tam ber a nei a. Kan taksaa thawk, natural biological rhythm Ultradian Rhythms -in a sawi dan chuan thluak hian minute 90 atanga 120 hnuah chawlh rei vak lo a mamawh ngei ang.
Pomodoro Method hi he thluak natural rhythm nena inmil taka hnathawh dan a ni.
Engtin nge tih ang?
1. Task i tih duh thlang la, minute 25 chhung timer set la, chu chu thawk chhunzawm zel rawh.
2. Minute 25 a ral chuan minute 5 chhung chawlh rei vak lo la (he chawlh chhung hian tui tlem in la, tho la, tlem tal inher kual rawh).
3. Hetiang hian minute 25 ve ve round 4 i tih zawh hnuah minute 15 - 30 chhung chawlh rei tak la rawh.
Heng chawlh tawi te hian thluaka hlimna leh ngaihvenna thlentu hormone dopamine chu ruahmanna felfai takin a chhuah tir thin. Hei hian nitin chak takin hna a thawk thei a, bo lovin i thawk thei a ni.
Tih tur & Tih loh tur
| ✔️ Thil tih tur (Tih tur) . | ❌ Tih loh tur |
|---|---|
| Zing tin to-do list siam rawh. | Multitask tum suh. |
| Minute 25 chhung hna i thawh hnuah minute 5 chhung chawlh la ngei ang che. | Minute 5 chawlh lai pawhin i phone-ah social media check suh. |
| Nitin thil pawimawh, mahse hmanhmawhthlak lo (e.g. exercise) ruahman rawh. | Hna hmanhmawhthlak tak tak zawh rengin stress tipung suh. |
| Hnathawh laiin thil dang tihbuai loh nan i phone chu silent-ah dah rawh. | Zan rei tak thleng hna thawkin i thluak kha chau suh. |
Scientific lam atanga lak chhuah (References) .
- 📚 Stress chungchangah tanpuina dawng - National Health Service (NHS) kaihhruaina
- 📚 Training hian mihring prefrontal cortex-a information processing chakna a tihpun avangin multitasking performance a ti tha zawk - PubMed Central (PMC)
- 📚 tih a niMultitasking khawvela thluak lo thang mek - PubMed Central (PMC)
💡 Take-home message pawimawh ber
- Multitasking hian prefrontal cortex-a cognitive switching cost a tisang a, productivity chu 40% velin a tihtlem phah a ni.
- Nitin hnathawh tur ruahman la, Time Blocking leh Eisenhower Method angin i dah pawimawh ber chuan stress hormone cortisol level i tihhniam thei a ni.
- Pomodoro method hian minute 25 chhung hnathawh hnuah minute 5 chawlh a pe a, thluak Ultradian Rhythms a humhim a, dopamine hormone chu a chhuak fo a, nitin taima takin hna i thawk thei a ni.
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