"Gqirha, andikwazi ukwenza msebenzi umnye ngexesha. Ndisoloko ndixakeke ngumsebenzi. Ndiziva ndidiniwe kakhulu kwaye ndixinezelekile imini yonke."
UNimal, oze kwikliniki yam ngolunye usuku, utshilo ekhathazekile kakhulu. Nangona ebexakekile imini yonke, ebengakwazi ukugqiba nawuphi na umsebenzi ngempumelelo ekupheleni kosuku.
Ndancuma ndaza ndathi kuNimal, "Ungakhathazeki, Nimal, ingxaki enkulu esinayo kukuba asinalo ixesha elaneleyo. Wonke umntu uneeyure ezingama-24. Kodwa ukuba silawula ixesha lethu ngendlela ehambelana nokusebenza kwengqondo yethu, singazenza ezi zinto ngaphandle koxinzelelo."
Ngoko ke namhlanje, masithethe ngeendlela ezintathu ezilula zokusebenzisa umzuzu ngamnye wosuku lwakho ngokuchanekileyo, ngaphandle koxinzelelo, ngokusekelwe kwisayensi yezonyango kunye nokusebenza kwengqondo.
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1. Ukuthintela Ixesha
Xa sinomsebenzi omninzi ekufuneka siwenze, sidla ngokwenza imisebenzi emininzi ngaxeshanye. Umzekelo, ukujonga imiyalezo yethu yefowuni kunye nee-imeyile rhoqo emva kwemizuzu emi-5 ngelixa sibhala ingxelo ebalulekileyo eofisini.
Ingqondo yethu inokugxila kumsebenzi omnye ngexesha. Xa utshintsha ukusuka komnye umsebenzi ukuya komnye, kuthatha ixesha ukuba i-prefrontal cortex, inxalenye yengqondo eyenza izigqibo, iqhele umsebenzi omtsha. Ngokwezonyango, oku kubizwa ngokuba yiCognitive Switching Cost .
Oku kubangela ukuba ukusebenza kakuhle kwengqondo kwehle ngama-40% kwaye kukhokelela ekudinweni kwengqondo ngokukhawuleza.
Ungayenza njani loo nto?
Yahlula imisebenzi yakho yemihla ngemihla ibe ziibhloko zamaxesha ezahlukeneyo.
- Umzekelo: Beka bucala phakathi kwe-9:00 - 10:00 AM ukuze ubhale ingxelo ebalulekileyo (cima ifowuni yakho kunye ne-imeyile yakho ngokupheleleyo ngelo xesha).
- Emva koko beka ecaleni imizuzu engama-20 yokuphendula ii-imeyile.
2. I-Eisenhower Matrix
Le ndlela yadalwa nguMongameli wangaphambili wase-US uDwight Eisenhower. Xa sinomsebenzi ekufuneka siwenze, sidla ngokungxama emva kwezinto ezingxamisekileyo. Kodwa ayizizo zonke izinto ezingxamisekileyo ezibaluleke ngokwenene kuthi.
Xa sisoloko singxama ukwenza izinto, inkqubo yomzimba wethu yokulawula uxinzelelo (i-HPA Axis) iyasebenza kwaye i -cortisol yehomoni yoxinzelelo ikhutshwa ngokugqithisileyo. Xa amanqanaba e-cortisol enyuka, sihlala siziva sicaphukile, isifuba sethu siyabetha ngamandla, kwaye umzimba wethu uzive udiniwe.
Indlela ye-Eisenhower yahlula umsebenzi wakho ube ziinxalenye ezi-4:
1. Okungxamisekileyo Nobalulekileyo (Yenza Kuqala): Umsebenzi obalulekileyo ekufuneka wenziwe namhlanje (umz. uvavanyo lwezonyango olungxamisekileyo, umsebenzi obalulekileyo ekufuneka wenziwe namhlanje).
2. Kubalulekile, kodwa akungxamisekanga (Ishedyuli): Imisebenzi enokucwangciswa kamva (umz., ukuzilolonga, ukulungiselela ukutya okunempilo, ukufunda incwadi).
3. Ingxamisekile, kodwa ayibalulekanga (Ukwabela abanye):Imisebenzi enokwenziwa ngomnye umntu (umz. ukuhlawula amatyala, uku-odola ukutya).
4. Ukususa: Imisebenzi ekufuneka isuswe ngokupheleleyo (umz., iiyure zokuskrola kwimidiya yoluntu, ukudlala imidlalo yekhompyutha).
Ngale ndlela, uceba izinto ezibalulekileyo kuqala, nto leyo enciphisa amanqanaba e-cortisol emzimbeni wakho kwaye ikuvumela ukuba usebenze ngoxolo.
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Check Availability →3. Indlela yePomodoro
Ingqondo yethu inexesha elininzi enokuthi igxile kulo. Ngokutsho kwe -Ultradian Rhythms , isigqi sendalo esisebenza emizimbeni yethu, ingqondo ngokuqinisekileyo ifuna ikhefu elifutshane emva kwemizuzu engama-90 ukuya kwengama-120.
Indlela yePomodoro yindlela esebenza ngokuvisisana nesi sigqi sendalo sobuchopho.
Ungayenza njani loo nto?
1. Khetha umsebenzi ofuna ukuwenza, seta isibali-xesha semizuzu engama-25, uze usebenze kuwo rhoqo.
2. Xa imizuzu engama-25 iphelile, thatha ikhefu elifutshane lemizuzu emi-5 (sela amanzi ngeli xesha lekhefu, vuka ujikeleze kancinci).
3. Emva kokwenza imijikelo emi-4 yemizuzu engama-25 nganye ngale ndlela, thatha ikhefu elide lemizuzu eli-15 ukuya kwengama-30.
Ezi khefu zimfutshane zikhupha i-dopamine, i-hormone ebangela ulonwabo nomdla engqondweni, ngendlela ecwangcisiweyo. Oku kukuvumela ukuba usebenze ngamandla imini yonke ngaphandle kokudinwa.
Izinto ekufuneka zenziwe nezo kufuneka zingayenzi
| ✔️ Izinto onokuzenza (Zenze) | ❌ Izinto ongazifuniyo |
|---|---|
| Yenza uluhlu lwezinto oza kuzenza qho kusasa. | Musa ukuzama ukwenza imisebenzi emininzi ngaxeshanye. |
| Emva kwemizuzu engama-25 yomsebenzi, qiniseka ukuba uthatha ikhefu lemizuzu emi-5. | Musa ukujonga imidiya yoluntu kwifowuni yakho nangona usekhefini lemizuzu emihlanu. |
| Cwangcisa izinto ezibalulekileyo kodwa ezingangxamisekanga (umz. ukuzilolonga) yonke imihla. | Musa ukwandisa uxinzelelo ngokuhlala usenza imisebenzi engxamisekileyo. |
| Beka ifowuni yakho kwindawo engathethiyo ukuze ungaphazanyiswa xa usebenza. | Musa ukudinisa ingqondo yakho ngokusebenza kude kube sebusuku. |
Imithombo yesayensi (Iingxelo)
- 📚 Fumana uncedo ngengcinezelo - Izikhokelo zeNkonzo yezeMpilo yeSizwe (i-NHS)
- 📚 Uqeqesho luphucula ukusebenza kwemisebenzi emininzi ngaxeshanye ngokwandisa isantya sokucubungula ulwazi kwi-human prefrontal cortex - PubMed Central (PMC)
- 📚Ingqondo ekhulayo kwihlabathi elinezinto ezininzi ezininzi - iPubMed Central (PMC)
Umyalezo obalulekileyo omele ugoduke nawo
- Ukwenza imisebenzi emininzi kwandisa iindleko zokutshintsha ingqondo kwi-prefrontal cortex, kunciphisa imveliso malunga ne-40%.
- Ngokucwangcisa umsebenzi wakho wemihla ngemihla kunye nokuwubeka phambili ngokwe-Time Blocking kunye ne-Eisenhower Method, unganciphisa amanqanaba e-cortisol yehomoni yoxinzelelo.
- Indlela yePomodoro, enika ikhefu lemizuzu emi-5 emva kwemizuzu engama-25 yomsebenzi, igcina ii-Ultradian Rhythms zobuchopho kwaye iqinisekisa ukukhululwa rhoqo kwehomoni ye-dopamine, ikuvumela ukuba usebenze ngokuzimisela imini yonke.
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