"Dokotela, angikwazi ukuqeda umsebenzi owodwa ngesikhathi. Ngihlala ngicindezelekile ngomsebenzi. Ngizizwa ngikhathele kakhulu futhi ngicindezelekile usuku lonke."
UNimal, ofike emtholampilo wami ngolunye usuku, uthe ngokukhungatheka okukhulu. Nakuba ebematasa usuku lonke, ubengakwazanga ukuqeda noma yimuphi umsebenzi ngempumelelo ekupheleni kosuku.
Ngamomotheka futhi ngatshela uNimal, "Ungakhathazeki, Nimal, inkinga enkulu esinayo ukuthi asinaso isikhathi esanele. Wonke umuntu unamahora angama-24. Kodwa uma siphatha isikhathi sethu ngendlela evumelana nokusebenza kobuchopho bethu, singenza lezi zinto ngaphandle kokucindezeleka."
Ngakho-ke namuhla, ake sixoxe ngezindlela ezintathu ezilula zokusebenzisa umzuzu ngamunye wosuku lwakho ngendlela efanele, ngaphandle kokucindezeleka, ngokusekelwe kwisayensi yezokwelapha kanye nokusebenza kobuchopho.
1. Ukuvimba Isikhathi
Uma sinomsebenzi omningi okufanele siwenze, sivame ukwenza imisebenzi eminingi. Isibonelo, ukuhlola imiyalezo yethu yocingo nama-imeyili njalo ngemizuzu emi-5 ngenkathi sibhala umbiko obalulekile ehhovisi.
Ubuchopho bethu bungakwazi ukugxila emsebenzini owodwa ngesikhathi. Uma ushintsha usuka komunye umsebenzi uye komunye, kuthatha isikhathi ukuthi i-prefrontal cortex, ingxenye yobuchopho eyenza izinqumo, ijwayele umsebenzi omusha. Ngokwezokwelapha, lokhu kubizwa ngokuthi Izindleko Zokushintsha Kokuqonda .
Lokhu kubangela ukuthi ukusebenza kahle kobuchopho kwehle cishe ngo-40% futhi kuholele ekukhathaleni kwengqondo ngokushesha.
Ungakwenza kanjani?
Hlukanisa imisebenzi yakho yansuku zonke ibe yizikhathi ezihlukene.
- Isibonelo: Beka eceleni kusukela ngo-9:00 kuya ku-10:00 ekuseni ukuze ubhale umbiko obalulekile (vala ifoni yakho kanye ne-imeyili ngokuphelele phakathi naleso sikhathi).
- Bese ubeka eceleni imizuzu engama-20 yokuphendula ama-imeyili.
2. I-Eisenhower Matrix
Le ndlela yasungulwa nguMongameli wangaphambilini wase-US uDwight Eisenhower. Uma sinomsebenzi okufanele siwenze, sivame ukujaha izinto eziphuthumayo. Kodwa akuzona zonke izinto eziphuthumayo ezibaluleke kakhulu kithi.
Uma sihlala siphuthuma ukwenza izinto, uhlelo lokulawula ukucindezeleka lomzimba wethu (i-HPA Axis) luyasebenza futhi i -cortisol ye-hormone yokucindezeleka ikhishwa ngokweqile. Lapho amazinga e-cortisol enyuka, sivame ukuzizwa sicasukile, isifuba sethu siyashaya ngamandla, futhi umzimba wethu uzizwa ukhathele.
Indlela ye-Eisenhower ihlukanisa umsebenzi wakho ube izingxenye ezine:
1. Okuphuthumayo Nokubalulekile (Yenza Kuqala): Umsebenzi obalulekile okudingeka wenziwe namuhla (isib. ukuhlolwa kwezokwelapha okuphuthumayo, isabelo esibalulekile okudingeka sinikezwe namuhla).
2. Okubalulekile, kodwa hhayi okuphuthumayo (Ishejuli): Imisebenzi engahlelelwa kamuva (isib., ukuzivocavoca, ukulungiselela ukudla okunempilo, ukufunda incwadi).
3. Kuyaphuthuma, kodwa akubalulekile (Umphathi):Imisebenzi engenziwa ngomunye umuntu (isib. ukukhokha izikweletu, uku-oda ukudla).
4. Susa: Imisebenzi okufanele isuswe ngokuphelele (isib., amahora okuskrola ezinkundleni zokuxhumana, ukudlala imidlalo yekhompyutha).
Ngale ndlela, uhlela izinto ezibalulekile kuqala, okunciphisa amazinga e-cortisol emzimbeni wakho futhi kukuvumele ukuthi usebenze ngokuthula.
3. Indlela Yokusebenza KaPomodoro
Ubuchopho bethu bunesikhathi esiphezulu obungagxila kuso. Ngokusho kwe -Ultradian Rhythms , isigqi semvelo esisebenza emizimbeni yethu, ubuchopho budinga ikhefu elifushane ngemva kwemizuzu engama-90 kuya kwengama-120.
Indlela yePomodoro iyindlela esebenza ngokuvumelana nalesi sigqi semvelo sobuchopho.
Ungakwenza kanjani?
1. Khetha umsebenzi ofuna ukuwenza, setha isibali sikhathi imizuzu engama-25, bese usebenza kuwo njalo.
2. Uma imizuzu engama-25 isiphelile, thatha ikhefu elifushane lemizuzu emi-5 (phuza amanzi phakathi naleli khefu, vuka uhambe kancane).
3. Ngemva kokwenza imijikelezo emi-4 yemizuzu engama-25 ngayinye ngale ndlela, thatha ikhefu elide lemizuzu eyi-15 - 30.
Lawa makhefu amafushane akhipha i-dopamine, i-hormone ebangela injabulo nesithakazelo ebuchosheni, ngendlela ehlelekile. Lokhu kukuvumela ukuthi usebenze ngamandla usuku lonke ngaphandle kokuzizwa unesithukuthezi.
Okumele Ukwenze Nokungafanele Ukwenze
| ✔️ Izinto okufanele uzenze (Okufanele Uzenze) | ❌ Okungafanele ukwenze |
|---|---|
| Yenza uhlu lwezinto okufanele uzenze njalo ekuseni. | Ungazami ukwenza imisebenzi eminingi ngesikhathi esisodwa. |
| Ngemva kwemizuzu engama-25 yokusebenza, qiniseka ukuthi uthatha ikhefu lemizuzu emi-5. | Ungabheki izinkundla zokuxhumana efonini yakho ngisho nangesikhathi sekhefu lakho lemizuzu emihlanu. |
| Hlela izinto ezibalulekile kodwa ezingaphuthumi (isib. ukuzivocavoca) nsuku zonke. | Ungandisi ukucindezeleka ngokuhlala ugijima ngemva kwemisebenzi ephuthumayo. |
| Beka ifoni yakho ku-silent ukuze ugweme ukuphazamiseka ngenkathi usebenza. | Ungakhathazi ingqondo yakho ngokusebenza kuze kube sebusuku kakhulu. |
❓ Eminye imibuzo ongase ube nayo (Imibuzo Ebuzwa Njalo)
Ungakugwema kanjani ukuphazamiseka okuqhubekayo? ▼
Vala izaziso efonini yakho ngaphambi kokuqala umsebenzi. Noma shiya ifoni yakho kwelinye igumbi. Ukugcina indawo yakho yokusebenza ihlanzekile nokukhetha indawo ethule kungavimbela iziphazamiso ngo-90%.
Ingabe i-Pomodoro Method ifanele yonke imisebenzi? ▼
Cha. Lokhu kulungele imisebenzi edinga ukugxila kwengqondo okukhulu, njengokubhala, ukutadisha, kanye nokubhala amakhodi. Kodwa-ke, emisebenzini edinga isikhathi eside, njengokudweba ngobuciko, umkhawulo wemizuzu engama-25 ungaba yisithiyo. Ezimweni ezinjalo, ungasetha umkhawulo wesikhathi wemizuzu engama-50, ulandelwe yikhefu lemizuzu eyi-10.
Ukuntuleka kokuphatha isikhathi kuyithinta kanjani impilo yengqondo? ▼
Ukuzisola okukhulu ngokungaqedi umsebenzi ngesikhathi kuholela ekucindezelekeni nasekukhathazekeni okuqhubekayo. Uma lokhu kuqhubeka isikhathi eside, kungaholela ezimweni zempilo yengqondo njengokukhathala nokungalali.
Ungakunqoba kanjani ukuhlehlisa izinto? ▼
Kuvamile ukucabanga ngokuhlehlisa umsebenzi omkhulu uma uwubona. Ngakho-ke hlukanisa umsebenzi omkhulu ube yizinyathelo ezincane (imisebenzi engaphansi). Bese usebenzisa indlela yePomodoro esinyathelweni sokuqala kuphela bese uphoqa ubuchopho bakho ukuthi busebenze imizuzu engama-25 kuphela. Uma uqala nje, kuzoba lula ukwenza okusele.
Imithombo yesayensi (Izinkomba)
- 📚 Thola usizo ngokucindezeleka - Iziqondiso Ze-National Health Service (NHS)
- 📚 Ukuqeqeshwa kuthuthukisa ukusebenza kwemisebenzi eminingi ngokwandisa isivinini sokucubungula ulwazi ku-human prefrontal cortex - PubMed Central (PMC)
- 📚Ubuchopho obusathuthuka ezweni elinezinto eziningi eziningi - I-PubMed Central (PMC)
Umyalezo obaluleke kakhulu okufanele uwuthathe uye ekhaya
- Ukwenza imisebenzi eminingi kwandisa izindleko zokushintsha ingqondo ku-prefrontal cortex, kunciphisa umkhiqizo cishe ngo-40%.
- Ngokuhlela umsebenzi wakho wansuku zonke nokuwubeka phambili ngokwe-Time Blocking kanye ne-Eisenhower Method, unganciphisa amazinga e-cortisol ye-hormone yokucindezeleka.
- Indlela yePomodoro, enikeza ikhefu lemizuzu emi-5 ngemva kwemizuzu engama-25 yokusebenza, igcina ama-Ultradian Rhythms obuchopho futhi iqinisekisa ukukhishwa okuvamile kwe-dopamine hormone, okukuvumela ukuthi usebenze ngokuzimisela usuku lonke.
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