Imizuzu Eyishumi Nambili: Yeka Ukunikeza Imini Yakho Ku-Algorithm

Kukhona iwindi elincane nsuku zonke elinokuthonya okukhulu: imizuzu eyishumi nambili yokuqala ngemva kokuvula amehlo akho. Futhi cishe wonke umuntu uyichitha enza into efanayo — ebuka ifoni. I-alamu iyavuka, futhi ngaphambi kokuthi uqonde kahle, usuwamukela ama-imeyili, izihloko, nezimpilo ezihlelwe zabantu ongabazi. Ube usunikeze umzuzu obaluleke kakhulu wansuku zonke ku-algorithm enomsebenzi wokukugcina uphendula.

Lokhu akusikho ukuphikisana okunye mayelana nokuthi ukusebenzisa ifoni ekuseni kubi — sesikukhulume ngalokho. Le mpendulo ibaluleke kakhulu, kodwa akekho ophendulayo: kufanele wenze ini ngalezo mzuzu esikhundleni? Impendulo ixhomeke endleleni yokuvuka, futhi ingxenye enhle ukuthi ayidingi ukugeza emanzini abandayo ekuseni noma uhlelo lwezikhathi ezingu-90 ozolushiya ngempelasonto.

Kungani lezi mzuzu ezithile zibalulekile kangaka

Ukuvuka akusikho ukufaka iswishi; kuwukungena kancane. Esigabeni sokuqala ngemva kokuvuka, ubuchopho bakho buphuma ebuthongweni, futhi buphendukela ekuthandeni okungajwayelekile endleleni. Noma iyiphi imizwa ebekwe kulolu suku — ukuthula noma ukuphazamiseka, eyakho noma yomunye — ivame ukuhlala ezinsukwini ezilandelayo.

Kukhona nezinye izici eziphathelene ne-hormone. I-Cortisol, isignali yakho yemvelo yokuvuka, ikhululeka emizuzwini engama-30–45 yokuqala ngemva kokuvuka. Lokhu kukhuphuka kuhle — ngempela yindlela ovuka ngayo. Kodwa uma ufaka isihloko esithokozisayo noma umyalezo ophuthumayo emsebenzini phezu kokukhuphuka kokucindezela okukhona, ungashintsha ukuvuka okujwayelekile kube ukuvuka okukhathazekile ngaphambi kokuba izinyawo zakho zifinyelele phansi.

Ucingo lunikeza lezi zishosholo — ngokushesha, ngaphandle kokulindela, engqondweni engakasebenzi kahle. Izindleko zangempela azikho emizuzwini elahlekile. Kungokuthi udla ingqondo yakho engavikelekile kakhulu ngosuku emfuleni owenziwe ukuze uthole ukunaka futhi uvuse umphumela. Uhlaka oluphelele lwezinto ezizokwenzeka lukhona ku kungani umkhuba wakho wocingo ekuseni ukukwenza uphumelele.

Awusoze ube nengqondo ethintwa kalula, engavikelekile njengemizuzu embalwa yokuqala uvukile. Noma yini oyinika khona iba yisisekelo sosuku.

Okukh grab ekuseni kukwenza kanjani

Kukhona izinto ezintathu ezenzeka ngokushesha uma ifoni yakho iyinto yokuqala — futhi ukuzibiza kukutshela kahle ukuthi yini efanele ukuvikela ekuseni okungcono.

Kukubeka emuva

Qala usuku uphendula imiyalezo nezaziso, bese uqala ukuphendula izinhlelo zabanye ngaphambi kokuthi ubeke eyakho. Isikhumba osivula siba yisikhumba osigcina. Qala ngokuphendula, qhubeka uphendula — usuku lonke.

Kuphula ukugxila kwakho ngaphambi kokuthi kuqhamuke

Ub brain obuphakathi kokuvuka obuthola ukwephuka okusheshayo kwemithombo uqala usuku ngokunaka okungajulile, okuphakeme — okuphambene ngokuphelele nokugxila okujulile okudingwa umsebenzi ophumelelayo. Siphakathi kwalokhu okukhuluma ngakho ku-ukuthi amafoni aphula ikhono lakho lokugxila.

Ithanda ukuqhathanisa ngaphambi kokuba uvikeleke

Izinkundla zokuxhumana zikunikeza wonke umuntu omunye umkhiqizo omuhle ngesikhathi lapho ungakabi nakho ukukubeka phansi, kancane kancane kudala umuzwa wokuthi uyahluleka ngaphambi kokuthi uthole ikhofi. Okuningi ngalokho ku- kungani izinkundla zokuxhumana zenza uzizwe ungcono.

Yini okufanele uyenze esikhundleni - inguqulo engafaneleki

Forget the influencer morning routine with its journaling marathons and cold plunges. Easy to admire, impossible to sustain. The actual goal is small: keep the phone out of the first twenty minutes, and fill them with things that orient you instead of hijacking you. In rough order of payoff:

• Ungathinti ifoni kuze kube uphume futhi uqonde. Lokhu kubaluleke kakhulu. Linda kuze kube usukuvele uphume embhedeni cishe imizuzu engama-20. Lokhu kuphela kuvikela i-cortisol curve kanye ne-reactive-start trap.
• Sebenzisa iwashi langempela. Uma ifoni yakho iyiwashi, ukuyibheka kuhlanganiswe nokuvuka. Iwashi elishibhile lihlukanisa le ngxenye.
• Thola ukukhanya. Vula amafasitela, phuma ngaphandle okwesikhashana. Ukukhanya kwasekuseni kuyisixwayiso esiqinile sokusetha i-clock yomzimba wakho - ukuvuka okungcono manje, ukulala okungcono namuhla ebusuku.
• Hamba kancane. Ukuzivocavoca, ukuhamba okuncane. Imizuzu embalwa yokunyakaza ikhulula ubuthakathaka ngokushesha kakhulu kunokuskrola.
• Vumela ingqondo yakho ibe ne-boredom okwesikhashana. Ungasheshi ugcwalise ukuthula ngemininingwane. Ukuphila okuncane okungakhuthazwanga kuvame ukukhiqiza ukucabanga okucacile kosuku lwakho lonke.
• Khetha inhloso eyodwa. Ngaphambi kokuthi izidingo zomhlaba zifike nge-skrini, thatha isinqumo sokuthi yini eyodwa ebaluleke kakhulu namuhla. Lokhu kungokwakho ngaphambi kokuphendula, emizuzwini eyishumi.

Akukhona ukuthi kufanele uvuke kusenesikhathi noma uqale uhlelo. Yizominithi ezingamashumi amabili onazo — kuphela zisetshenziswe kuwe esikhundleni sokudla. Ucingo lukhona njalo eminyakeni engamashumi amabili nanye, nolunye lwe-imeyili nolwazi olulindile. Awulahlekelwa ngalutho ngokulibazisa. Uthola ekuseni.

Ukulibazisa kuyisixazululo esiyinhloko

Nansi into: umsebenzi othile awubalulekile kakhulu. Phumula, hamba, uhlale, wenze ikhofi ngokuthula — ingxenye esebenzayo iyafana. Uvumela uhlelo lwakho lokuziphatha ukuba luthathe isikhathi sokuqala ngaphambi kokuthi uludlulisela kumshini owakhiwe ukuze lwenze kube phezulu.

Ngakho-ke, isixazululo esithembekile kakhulu siwukwakhiwa, hhayi ukukhuthazwa. Gcina ifoni ngaphandle kwendawo yokulala — bheka kungani ifoni yakho ingafaneleki ukuba ilele eduze kwakho — futhi ukulibaziseka kokusa kuba okuzenzakalelayo, ngoba into ayikho eduze uma uvuka. Njengoba kuvame ukwenzeka ngefoni: hlela indawo, ungathembeli kumandla akho.

Iminithi engamashumi amabili ibonakala ingeyenzeka? Qala ngama-5. Inhloso ukuwaphula umkhuba wokubamba bese ufaka isikhala esincane sokuthi isikhathi sakho sibe phambili. Iwindi lihlala likhula ngokwalo uma umkhuba omusha usungulwa.

Okubalulekile

Amaminithi angamashumi amabili okuqala angamanye amahora abaluleke kakhulu ngosuku lwakho, futhi abantu abaningi bayawavuma ngokuthula kumadivayisi akhelwe ukwenza babe nezenzo ezisheshayo, bahlakazekile, futhi benokucindezeleka. Ukubuyisa le mikhawulo akudingi uhlelo olukhulu — kuphela isinqumo sokulinda ukuhlola kokuqala bese uchitha leso sikhala uzilungiselela.

Thola ukukhanya, move kancane, phuza amanzi, khetha umgomo owodwa, bese uvumela ingqondo yakho ivuke ngaphambi kokuthi ukudla kukuvuse. Bese uthatha ifoni — konke kuzobe kusekhona. Umehluko kuphela ukuthi uzohlangana nosuku usunqume ukuthi ubani ophatha ukunakwa kwakho: wena, noma into eyayilindele etafuleni lakho lokulala.

Sources

1. Clow, A., Hucklebridge, F., Stalder, T., Evans, P., & Thorn, L. (2010). The cortisol awakening response: More than a measure of HPA axis function. Neuroscience & Biobehavioral Reviews, 35(1), 97–103.
2. Fries, E., Dettenborn, L., & Kirschbaum, C. (2009). The cortisol awakening response (CAR): Facts and future directions. International Journal of Psychophysiology, 72(1), 67–73.
3. Blume, C., Garbazza, C., & Spitschan, M. (2019). Effects of light on human circadian rhythms, sleep and mood. Somnologie, 23(3), 147–156.
4. Mark, G., Gudith, D., & Klocke, U. (2008). The cost of interrupted work: More speed and stress. Proceedings of the SIGCHI Conference on Human Factors in Computing Systems, 107–110.

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