Chimwe chinhu chinodiwa nemunhu wese, asi hachina kukwana kune wese munhu

"Chiremba, handigoni kuita basa rimwe chete nenguva. Ndinogara ndakabatikana nebasa. Ndinonzwa kuneta zvakanyanya uye kushushikana zuva rese."

Nimal, uyo akauya kukiriniki yangu rimwe zuva, akadaro achiratidza kushushikana kukuru. Kunyangwe akanga akabatikana zuva rese, akanga asina kukwanisa kupedza chero basa ripi zvaro pakupera kwezuva.

Ndakanyemwerera ndikati kuna Nimal, "Usazvidya moyo, Nimal, dambudziko guru ratiinaro nderekuti hatina nguva yakakwana. Munhu wese ane maawa makumi maviri nemana. Asi kana tikaronga nguva yedu nenzira inoenderana nekushanda kwehuropi hwedu, tinogona kuita zvinhu izvi pasina kushushikana."

Saka nhasi, ngatitaurei nezvenzira nhatu dziri nyore dzekushandisa miniti yega yega yezuva rako nemazvo, pasina kushushikana, zvichibva pasainzi yekurapa uye mashandiro ehuropi.

1. Kuvhara Nguva

Kana tiine basa rakawanda rekuita, tinowanzoita mabasa akawanda. Semuenzaniso, kutarisa mameseji edu efoni nemaemail mumaminitsi mashanu ega ega tichinyora mushumo wakakosha kuhofisi.

Uropi hwedu hunongogona kutarisa pabasa rimwe chete panguva. Paunochinja kubva pane rimwe basa kuenda kune rimwe, zvinotora nguva kuti prefrontal cortex, chikamu cheuropi chinoita sarudzo, chijairire basa idzva. Mukurapa, izvi zvinonzi Cognitive Switching Cost .

Izvi zvinoita kuti kushanda zvakanaka kweuropi kuderere ne40% uye zvinoita kuti munhu anzwe kuneta mupfungwa nekukurumidza.

Nzira yekuzviita sei?

Govanisa mabasa ako ezuva nezuva muzvikamu zvenguva zvakasiyana.

• Semuenzaniso: Isa parutivi 9:00 - 10:00 AM kuti unyore mushumo wakakosha (dzima foni yako uye email zvachose panguva iyoyo).
• Wobva waisa parutivi maminetsi makumi maviri ekupindura maemail.

2. Eisenhower Matrix

Nzira iyi yakagadzirwa neaimbove Mutungamiriri weUS Dwight Eisenhower. Kana tiine basa rekuita, tinowanzo mhanyira zvinhu zvekukurumidzira. Asi hazvisi zvese zvinhu zvekukurumidzira zvinonyanya kukosha kwatiri.

Patinogara tichimhanya-mhanya kuita zvinhu, sisitimu yemuviri wedu inodzora kushushikana (HPA Axis) inovhurwa uye hormone yekushushikana inonzi cortisol inoburitswa yakawandisa. Kana huwandu hwecortisol hukawedzera, tinowanzo shatirwa, chipfuva chedu chinorova, uye muviri wedu unonzwa kuneta.

Nzira yeEisenhower inokamura basa rako kuita zvikamu zvina:

1. Basa Rinofanira Kukurumidzirwa Uye Rinokosha (Ita Kutanga): Basa rinokosha rinofanira kuitwa nhasi (semuenzaniso kuongororwa kwechiremba nekukurumidza, basa rinokosha rinofanira kupihwa nhasi).
2. Zvakakosha, asi kwete zvekukurumidzira (Ronga purogiramu): Mabasa anogona kurongerwa kuitwa gare gare (semuenzaniso, kurovedza muviri, kugadzirira chikafu chine hutano, kuverenga bhuku).
3. Zvinokurumidza, asi hazvina kukosha (Mupi webasa):Mabasa anogona kuitwa nemumwe munhu (semuenzaniso kubhadhara mabhiri, kuodha zvekudya).
4. Bvisa: Mabasa anofanira kubviswa zvachose (semuenzaniso, maawa ekutsvagurudza pasocial media, kutamba mitambo yemakombiyuta).

Nenzira iyi, unoronga zvinhu zvakakosha kutanga, izvo zvinoderedza huwandu hwe cortisol mumuviri wako uye zvinokutendera kuti ushande wakadzikama.

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3. Maitiro ePomodoro

Uropi hwedu hune nguva yakakwana yahunogona kutarisisa. Sekureva kweUltradian Rhythms , mutinhimira wechisikigo unoshanda mumuviri wedu, uropi hunoda kuzorora kwenguva pfupi mushure memaminitsi makumi mapfumbamwe kusvika zana nemakumi maviri.

Nzira yePomodoro inzira inoshanda zvinoenderana nepfungwa iyi yechisikigo.

Nzira yekuzviita sei?

1. Sarudza basa raunoda kuita, isa nguva kwemaminitsi makumi maviri nemashanu, wobva washanda pariri nguva dzose.
2. Kana maminitsi makumi maviri nemashanu apera, tora nguva pfupi yekuzorora kwemaminitsi mashanu (inwa mvura panguva yekuzorora uku, simuka ufambe-fambe zvishoma).
3. Mushure mekuita madenderedzwa mana emaminitsi makumi maviri nemashanu nenzira iyi, tora nguva refu yekuzorora kwemaminitsi gumi nemashanu kusvika makumi matatu.

Kumbozorora uku kunoburitsa dopamine, hormone inokonzera mufaro uye kufarira muuropi, nenzira yakarongeka. Izvi zvinokutendera kuti ushande nesimba mukati mezuva rese usinganzwe kufinhwa.

Zvinofanira kuitwa uye Zvisingafaniri kuitwa

Manyuko esainzi (Mareferensi)

• 📚 Tsvaga rubatsiro nekushushikana - Nhungamiro dzeNational Health Service (NHS)
• 📚 Kudzidziswa kunovandudza mashandiro ekuita mabasa akawanda nekuwedzera kumhanya kwekugadzirisa ruzivo mu prefrontal cortex yemunhu - PubMed Central (PMC)
• 📚Uropi huri kukura munyika ine mabasa akawanda - PubMed Central (PMC)

Shoko rakakosha kupfuura ose rekudzokera kumba

• Kuita mabasa akawanda kunowedzera mutengo wekuchinja kwekufunga mu prefrontal cortex, zvichideredza kugona kwebasa ne40%.
• Nekuronga basa rako rezuva nezuva uye kuriisa pamberi zvichienderana neTime Blocking neEisenhower Method, unogona kuderedza huwandu hwecortisol inokonzeresa stress hormone.
• Nzira yePomodoro, iyo inopa zororo remaminitsi mashanu mushure memaminitsi makumi maviri nemashanu ekushanda, inochengetedza Ultradian Rhythms yeuropi uye inoita kuti dopamine hormone iburitswe nguva dzose, zvichikubvumidza kushanda nesimba mukati mezuva rose.