Ikintu buri wese yifuza, ariko ntigihagije kuri buri wese

"Muganga, sinshobora kurangiza akazi na kamwe ku gihe. Buri gihe mba mfite akazi kenshi. Numva ndushye cyane kandi mfite stress umunsi wose."

Nimal, waje kwa muganga wanjye umunsi ushize, yavuze ababaye cyane. Nubwo yari amaze umunsi wose ahugiye, nta kazi na kamwe yashoboye kurangiza neza ku iherezo ry'umunsi.

Naramwenyuye maze mbwira Nimal nti: "Wihangayika, Nimal, ikibazo gikomeye dufite ni uko tudafite umwanya uhagije. Buri wese afite amasaha 24. Ariko niba ducunga neza igihe cyacu mu buryo bujyanye n'imikorere y'ubwonko bwacu, dushobora gukora ibi bintu nta stress."

None rero uyu munsi, reka tuvuge ku buryo butatu bworoshye bwo gukoresha buri munota w'umunsi wawe neza, nta stress, bushingiye ku buvuzi n'imikorere y'ubwonko.

1. Guhagarika igihe

Iyo dufite akazi kenshi ko gukora, dukunda gukora imirimo myinshi. Urugero, gusuzuma ubutumwa bwacu kuri telefoni na emails buri minota 5 mu gihe twandika raporo y'ingenzi mu biro.

Ubwonko bwacu bushobora kwibanda ku gikorwa kimwe kimwe gusa. Iyo uhinduye uva ku gikorwa kimwe ujya ku kindi, bifata igihe kugira ngo cortex y’imbere, igice cy’ubwonko gifata ibyemezo, imenyere igikorwa gishya. Mu buvuzi, ibi byitwa Cognitive Switching Cognitive .

Ibi bituma ubushobozi bw'ubwonko bugabanukaho 40% kandi bigatera umunaniro wo mu mutwe vuba.

Ni gute wabikora?

Gabanya imirimo yawe ya buri munsi mo ibihe bitandukanye.

• Urugero: Shyira ku ruhande kuva saa tatu kugeza saa yine za mu gitondo kugira ngo wandike raporo y'ingenzi (zimya telefoni yawe na imeri yawe burundu muri icyo gihe).
• Hanyuma shyira ku ruhande iminota 20 yo gusubiza amabaruwa.

2. Eisenhower Matrix

Ubu buryo bwashyizweho n'uwahoze ari Perezida wa Amerika Dwight Eisenhower. Iyo dufite akazi ko gukora, dukunda kwihutira ibintu byihutirwa. Ariko si ibintu byose byihutirwa bifite akamaro kuri twe.

Iyo duhora twihuta gukora ibintu, sisitemu yo kugenzura imihangayiko y'umubiri wacu (HPA Axis) irakora kandi imisemburo ya cortisol irekurwa cyane. Iyo urugero rwa cortisol rwiyongereye, akenshi twumva turakaye, igituza cyacu kiratera cyane, kandi umubiri wacu ukumva unaniwe.

Uburyo bwa Eisenhower bugabanya akazi kawe mo ibice bine:

1. Ibyihutirwa kandi by'ingenzi (Kubanza gukora): Akazi k'ingenzi gakwiye gukorwa uyu munsi (urugero: gusuzumwa byihutirwa kwa muganga, inshingano y'ingenzi igomba gutangwa uyu munsi).
2. Iby'ingenzi, ariko ntabwo byihutirwa (Gahunda): Ibikorwa bishobora gutegurwa nyuma (urugero: gukora imyitozo ngororamubiri, gutegura indyo yuzuye, gusoma igitabo).
3. Byihutirwa, ariko si ngombwa (Gutanga inshingano):Imirimo ishobora gukorwa n'undi muntu (urugero: kwishyura fagitire, gutumiza ibiribwa).
4. Kuraho: Imirimo igomba gukurwaho burundu (urugero: amasaha yo gusoma imbuga nkoranyambaga, gukina imikino yo kuri mudasobwa).

Muri ubu buryo, ubanza gutegura ibintu by'ingenzi, bigabanya urugero rwa cortisol mu mubiri wawe kandi bigatuma ukora utuje.

3. Ubuhanga bwa Pomodoro

Ubwonko bwacu bufite igihe ntarengwa bushobora kwibandaho. Dukurikije Ultradian Rhythms , injyana karemano y’umubiri ikorera mu mubiri wacu, ubwonko bukeneye ikiruhuko gito nyuma y’iminota 90 kugeza kuri 120.

Uburyo bwa Pomodoro ni uburyo bukorana neza n'iyi mikorere karemano y'ubwonko.

Ni gute wabikora?

1. Hitamo umurimo ushaka gukora, shyiraho igihe cy'iminota 25, hanyuma uwukoreho buri gihe.
2. Iyo iminota 25 irangiye, fata ikiruhuko gito cy'iminota 5 (nywa amazi muri iki kiruhuko, haguruka ugende buhoro).
3. Nyuma yo gukora imyitozo 4 y'iminota 25 muri ubu buryo, fata ikiruhuko kirekire cy'iminota 15 - 30.

Ibi biruhuko bigufi bisohora dopamine, imisemburo itera ibyishimo n'ibyiza mu bwonko, mu buryo busanzwe. Ibi bigufasha gukora cyane umunsi wose utiriwe wumva urambiwe.

Ibyo gukora n'ibyo udakwiye gukora

Inkomoko za siyansi (Inyandiko z'ubushakashatsi)

• 📚 Shaka ubufasha ku bijyanye n'imihangayiko - Amabwiriza ya Serivisi y'Igihugu y'Ubuzima (NHS)
• 📚 Guhugura binoza imikorere y'akazi kenshi binyuze mu kongera umuvuduko wo gutunganya amakuru mu gice cy'imbere cy'umubiri w'umuntu - PubMed Central (PMC)
• 📚Ubwonko bukura mu isi ikora ibintu byinshi bitandukanye - PubMed Central (PMC)

Ubutumwa bw'ingenzi cyane bwo kujyana mu rugo

• Gukora imirimo myinshi byongera ikiguzi cyo guhindura ubwenge mu gice cy’imbere cy’umutima (prefrontal cortex), bigabanya umusaruro ku kigero cya 40%.
• Ukoresheje gahunda y'akazi kawe ka buri munsi kandi ukagashyira imbere hakurikijwe Time Blocking na Eisenhower Method, ushobora kugabanya urugero rwa cortisol imisemburo y'stress.
• Uburyo bwa Pomodoro, butanga ikiruhuko cy'iminota 5 nyuma y'iminota 25 y'akazi, burinda imivuduko ya Ultradian y'ubwonko kandi bugatuma imisemburo ya dopamine irekurwa buri gihe, bigatuma ukora cyane umunsi wose.