He mea e hiahiatia ana e te katoa, engari kāore e ranea mō te katoa

"E te tākuta, kāore e taea e au te whakaoti i tētahi mahi i te wā tika. E pēhia ana ahau e te mahi. E tino ngenge ana ahau, e ahotea ana hoki i te rā roa."

I mea atu a Nimal, i haere mai ki taku whare hauora i tētahi atu rā, me te tino pouri. Ahakoa i pukumahi ia i te rā katoa, kāore i taea e ia te whakaoti angitu i tētahi mahi i te mutunga o te rā.

I menemene ahau, ā, i mea atu ki a Nimal, "Kaua e manukanuka, e Nimal, ko te raru nui rawa atu kei a tātou ko te kore e ranea te wā . E 24 hāora te katoa. Engari ki te whakahaere tātou i tō tātou wā i runga i te huarahi e pai ana ki te mahi a tō tātou roro, ka taea e tātou te mahi i ēnei mea me te kore ahotea."

Nō reira, i tēnei rā, me kōrero tātou mō ngā huarahi māmā e toru hei whakamahi tika i ia meneti o tō rā, me te kore ahotea, e ahu mai ana i te pūtaiao hauora me te mahi a te roro.

1. Te Ārai i te Wā

Ina nui ā tātou mahi, ka mahi tātou i ngā mahi maha i te tari. Hei tauira, mā te tirotiro i ā tātou karere waea me ā tātou īmēra i ia rima meneti i a tātou e tuhi ana i tētahi pūrongo nui i te tari.

Ka taea e tō tātou roro te arotahi ki tētahi mahi i te wā kotahi. Ina huri koe mai i tētahi mahi ki tētahi atu, ka roa te wā e taunga ai te roro prefrontal cortex, te wāhanga o te roro e whakatau ana, ki te mahi hou. I roto i te reo hauora, ka kiia tēnei ko te Cognitive Switching Cognitive Cognitive Cost .

Ka heke te mahi a te roro mā te 40% pea, ā, ka tere te ngenge o te hinengaro.

Me pēhea te mahi?

Wehea ō mahi o ia rā kia motuhake ngā wā.

• Hei tauira: Whakatakotoria he wā 9:00 - 10:00 i te ata hei tuhi i tētahi pūrongo nui (whakawetohia rawatia tō waea me tō īmēra i taua wā).
• Kātahi ka whakaritea he 20 meneti hei whakautu i ngā īmēra.

2. Te Matatini Eisenhower

Nā te Perehitini o mua o Amerika, a Dwight Eisenhower, i hanga tēnei tikanga. Ina he mahi tā tātou, ka tere tātou ki te whakatutuki i ngā mea nui. Engari, ehara i te mea he mea nui katoa ki a tātou ngā mea nui katoa.

Ina tere tonu tātou ki te mahi i ngā mea, ka whakahohehia te pūnaha whakahaere ahotea o tō tātou tinana (HPA Axis) ā, ka tukuna te homoni ahotea cortisol ki te nui rawa. Ina piki ake ngā taumata cortisol, ka riri pinepine tātou, ka pā te uma, ā, ka ngenge te tinana.

E whā ngā wāhanga o te Tikanga Eisenhower mō tāu mahi:

1. Whakahohe, me te Mea Hira (Me Mahi Tuatahi): Ngā mahi nui me mahi i tēnei rā (hei tauira, he tirotiro hauora tere, he mahi nui me tuku i tēnei rā).
2. He mea nui, engari ehara i te mea tere (Rārangi): Ngā mahi ka taea te whakarite mō muri ake nei (hei tauira, te whakakorikori tinana, te whakarite kai hauora, te pānui pukapuka).
3. Whakahohe, engari kāore i te nui (Kaiwhakahaere):Ngā mahi ka taea e tētahi atu te mahi (hei tauira, te utu pire, te tono kai).
4. Whakakorea: Ngā mahi me whakakore rawa (hei tauira, ngā haora o te tirotiro i ngā pāpāho pāpori, te tākaro kēmu rorohiko).

Mā tēnei, ka whakamaheretia ngā mea nui i te tuatahi, ka whakaitihia ngā taumata cortisol o tō tinana, ā, ka taea e koe te mahi marie.

3. Tikanga Pomodoro

He wā roa rawa atu tā te roro e taea ai e ia te arotahi. E ai ki a Ultradian Rhythms , he manawataki koiora tūturu e mahi ana i roto i tō tātou tinana, me whai wā poto te roro i muri i te 90 ki te 120 meneti.

Ko te Tikanga Pomodoro he tikanga e mahi tahi ana me tēnei manawataki tūturu o te roro.

Me pēhea te mahi?

1. Kōwhiria he mahi e hiahia ana koe ki te mahi, whakatakotoria he taima mō te 25 meneti, ka mahi tonu i taua mahi.
2. Kia pau ngā meneti 25, me whai wā okioki poto mō te 5 meneti (inu wai, whakatika, ka neke haere i tēnei wā okiokinga).
3. Kia oti ngā mahi e 4, e 25 meneti te roa o ia mahi, me okioki mō te 15 - 30 meneti.

Ka tukuna e ēnei wā okiokinga poto te dopamine, he homoni e whakaoho ana i te harikoa me te hiahia ki te roro, i roto i te huarahi pūnaha. Mā tēnei ka taea e koe te mahi kaha i te roanga o te rā me te kore e hoha.

Ngā Mea Me Mahi, Ngā Mea Kaua e Mahi

Ngā puna pūtaiao (Ngā tohutoro)

• 📚 Rapua he āwhina mō te ahotea - Ngā Aratohu a te Ratonga Hauora ā-Motu (NHS)
• 📚 Ka whakapai ake te whakangungu i te mahi maha-wāhanga mā te whakanui ake i te tere o te tukatuka mōhiohio i roto i te cortex prefrontal tangata - PubMed Central (PMC)
• 📚Te roro e whanake ana i roto i te ao mahi maha - PubMed Central (PMC)

Ko te karere kawe kāinga tino nui

• Ka piki ake te utu whakawhiti hinengaro i roto i te prefrontal cortex mā te mahi i ngā mahi maha, ka whakaiti i te hua o te mahi mā te 40%.
• Mā te whakamahere i tō mahi o ia rā, me te whakarite i ngā mea matua kia rite ki te Ārai Wā me te Tikanga Eisenhower, ka taea e koe te whakaiti i ngā taumata o te homoni ahotea cortisol.
• Ko te tikanga Pomodoro, e whakarato ana i te okiokinga 5-meneti i muri i te 25 meneti o te mahi, ka pupuri i ngā Ultradian Rhythms o te roro, ā, ka whakarite kia tukuna tonutia te homoni dopamine, kia taea ai e koe te mahi uaua puta noa i te rā.