Chinthu chomwe aliyense akufuna, koma sichikwanira aliyense

"Dokotala, sindingathe kumaliza ntchito iliyonse pa nthawi yake. Nthawi zonse ndimakhala ndi ntchito yambiri. Ndimamva kutopa kwambiri komanso kupsinjika maganizo tsiku lonse."

Nimal, yemwe anabwera ku chipatala changa tsiku lina, anatero mokhumudwa kwambiri. Ngakhale kuti anali wotanganidwa tsiku lonse, sanathe kumaliza ntchito iliyonse bwino kumapeto kwa tsikulo.

Ndinamwetulira ndipo ndinauza Nimal kuti, "Usadandaule, Nimal, vuto lalikulu lomwe tili nalo ndilakuti tilibe nthawi yokwanira. Aliyense ali ndi maola 24. Koma ngati tigwiritsa ntchito nthawi yathu moyenera momwe ubongo wathu umagwirira ntchito, titha kuchita izi popanda nkhawa."

Kotero lero, tiyeni tikambirane njira zitatu zosavuta zogwiritsira ntchito mphindi iliyonse ya tsiku lanu moyenera, popanda kupsinjika, kutengera sayansi ya zamankhwala ndi momwe ubongo umagwirira ntchito.

1. Kuletsa Nthawi

Tikakhala ndi ntchito yambiri yoti tichite, timakonda kuchita zinthu zambirimbiri. Mwachitsanzo, kuyang'ana mauthenga athu pafoni ndi maimelo mphindi 5 zilizonse pamene tikulemba lipoti lofunika ku ofesi.

Ubongo wathu umangoyang'ana pa ntchito imodzi yokha. Mukasintha kuchoka pa ntchito ina kupita ku ina, zimatenga nthawi kuti prefrontal cortex, gawo la ubongo lomwe limapanga zisankho, lizolowere ntchito yatsopanoyo. M'mawu azachipatala, izi zimatchedwa Cognitive Switching Cost .

Izi zimapangitsa kuti mphamvu ya ubongo ichepe ndi pafupifupi 40% ndipo zimapangitsa kuti munthu asamavutike maganizo msanga.

Kodi mungachite bwanji?

Gawani ntchito zanu za tsiku ndi tsiku m'magawo osiyana a nthawi.

• Mwachitsanzo: Ikani pambali 9:00 - 10:00 AM kuti mulembe lipoti lofunika (zimitsani foni yanu ndi imelo yanu yonse panthawiyo).
• Kenako patulani mphindi 20 kuti muyankhe maimelo.

2. Eisenhower Matrix

Njira imeneyi inapangidwa ndi Purezidenti wakale wa ku America Dwight Eisenhower. Tikakhala ndi ntchito yoti tichite, timakonda kuthamangira zinthu zofunika kwambiri. Koma si zinthu zonse zofunika kwambiri zomwe ndi zofunika kwambiri kwa ife.

Tikamathamanga nthawi zonse kuchita zinthu, thupi lathu limayamba kugwira ntchito ndipo mahomoni otchedwa cortisol amatulutsidwa mopitirira muyeso. Pamene kuchuluka kwa cortisol kumawonjezeka, nthawi zambiri timamva kukwiya, chifuwa chathu chimagunda, ndipo thupi lathu limamva kutopa.

Njira ya Eisenhower imagawa ntchito yanu m'magawo anayi:

1. Mwachangu ndi Chofunika (Chitani Choyamba): Ntchito yofunika kwambiri yomwe ikufunika kuchitika lero (monga kufufuza mwamsanga kwachipatala, ntchito yofunika kwambiri yomwe ikufunika kuperekedwa lero).
2. Zofunika, koma osati zachangu (Ndandanda): Ntchito zomwe mungakonzekere kuchita mtsogolo (monga kuchita masewera olimbitsa thupi, kukonza chakudya chopatsa thanzi, kuwerenga buku).
3. Mwachangu, koma osati chofunikira (Gawirani ntchito):Ntchito zomwe munthu wina angagwire (monga kulipira mabilu, kuyitanitsa zakudya).
4. Kuchotsa: Ntchito zomwe ziyenera kuchotsedwa kotheratu (monga, maola ambiri ofufuza malo ochezera a pa Intaneti, kusewera masewera apakompyuta).

Mwanjira imeneyi, mumakonzekera zinthu zofunika kaye, zomwe zimachepetsa kuchuluka kwa cortisol m'thupi lanu ndikukuthandizani kugwira ntchito modekha.

3. Njira ya Pomodoro

Ubongo wathu uli ndi nthawi yokwanira yomwe ungaganizire. Malinga ndi Ultradian Rhythms , kayimbidwe kachilengedwe ka thupi komwe kamagwira ntchito m'thupi lathu, ubongo umafunika kupuma pang'ono pakatha mphindi 90 mpaka 120.

Njira ya Pomodoro ndi njira yomwe imagwira ntchito mogwirizana ndi kayimbidwe kachilengedwe ka ubongo.

Kodi mungachite bwanji?

1. Sankhani ntchito yomwe mukufuna kuchita, ikani nthawi kwa mphindi 25, ndipo igwireni ntchito mosalekeza.
2. Mphindi 25 zikatha, pumulani kwa mphindi 5 (imwani madzi panthawiyi, imirirani ndikuyenda pang'ono).
3. Mukamaliza kuchita maulendo anayi a mphindi 25 m'njira iyi, pumulani kwa mphindi 15 mpaka 30.

Kupuma kwakanthawi kochepa kumeneku kumatulutsa dopamine, mahomoni omwe amachititsa kuti ubongo ukhale wosangalala komanso wosangalatsa, mwadongosolo. Izi zimakupatsani mwayi wogwira ntchito mwamphamvu tsiku lonse osatopa.

Zoyenera kuchita ndi zosayenera kuchita

Magwero asayansi (Maumboni)

• 📚 Pezani thandizo la kupsinjika maganizo - Malangizo a National Health Service (NHS)
• 📚 Kuphunzitsa kumathandizira kuti ntchito zambiri ziyende bwino powonjezera liwiro la kukonza chidziwitso mu prefrontal cortex ya anthu - PubMed Central (PMC)
• 📚Ubongo wotukuka m'dziko lochita zinthu zambirimbiri - PubMed Central (PMC)

Uthenga wofunika kwambiri wopita nawo kunyumba

• Kuchita zinthu zambiri nthawi imodzi kumawonjezera mtengo wosinthira chidziwitso mu prefrontal cortex, kuchepetsa zokolola ndi pafupifupi 40%.
• Mwa kukonzekera ntchito yanu ya tsiku ndi tsiku ndikuyiyika patsogolo motsatira Time Blocking ndi Eisenhower Method, mutha kuchepetsa kuchuluka kwa cortisol yomwe imapangidwa ndi mahomoni opsinjika.
• Njira ya Pomodoro, yomwe imapereka mphindi 5 yopuma mutatha kugwira ntchito kwa mphindi 25, imasunga ma Ultradian Rhythms a ubongo ndikuwonetsetsa kuti dopamine hormone imatulutsidwa nthawi zonse, zomwe zimakupatsani mwayi wogwira ntchito mwakhama tsiku lonse.