Izindlela Ezi-10 Zokujabula Emsebenzini Ngaphandle Kokushintsha Kwemisebenzi

-Delile

• Cela umuntu osebenza naye aphuze isiphuzo
• Qalisa Ikhanda Emgomweni Omkhulu
• Thatha ikhefu lekhofi ngasikhathi sinye usuku ngalunye
• Yenza Izinqumo Ezinkulu Ngemuva Kwesidlo Sasemini
• Qhubeka "Uphine" -Indlela Efanele
• Susa i-Facebook kusuka kubha yakho yebhukhimakhi
• Bhala Phansi Izinto Ezi-5 Ozozithandayo
• Smile More Nsuku Zonke
• Khuluma Ihlaya
• Qeqesha Ubuchopho Bakho
• Buyekeza kwe-

Ngabe ukudla into efanayo ngesidlo sasekuseni, ukucisha umsakazo, noma ukutshela ihlaya kungakwenza ujabule emsebenzini wakho? Ngokwencwadi entsha, Ngaphambi Kwenjabulo, impendulo inguyebo. Sikhulume nombhali u-Shawn Achor, umcwaningi wenjabulo, uchwepheshe oholayo wezengqondo, kanye noprofesa wangaphambili wase-Harvard owaziwayo, ukuthola ukuthi izenzo ezilula ezifana nalezi zingakusiza kanjani ukuthi ujabule, ube nempilo enhle, futhi uphumelele ngokwengeziwe emsebenzini nasempilweni yakho yansuku zonke. .

Cela umuntu osebenza naye aphuze isiphuzo

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Uma uzizwe uphansi emsebenzini, ukwenzela othile okuhle kungakusiza uzizwe ungcono. Eqinisweni, isivimbeli esikhulu ekulweni nokudangala wukuzinikela, kusho u-Achor. Ucwaningo lwakhe lwathola ukuthi abantu ababeka umzamo owengeziwe ebudlelwaneni babo bomsebenzi banethuba eliphindwe ka-10 lokuba bahlanganyele kakhulu emsebenzini wabo futhi baphinde baneliseke ngemisebenzi yabo. Okuphawuleka kakhulu ukuthi laba basebenzi abasebenzela umphakathi baphumelele kakhulu futhi bakhushulelwa esikhundleni kakhulu kunabasebenzi abangenabungane kangako. "Uma ungabuyiseli, awuyi phambili," kusho u-Achor.

Volontiya ekhishini lesobho, cela ukushayela othile esikhumulweni sezindiza, noma uthumele incwadi yokubonga ebhalwe ngesandla. Kungase kube kuncane njengokucela osebenza naye ongamazi kahle ukuthi abambe isiphuzo ngemva komsebenzi.

Qalisa Ikhanda Emgomweni Omkhulu

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Lapho abagijimi be-marathon befika ku-26.1 amamayela emjahweni wama-26.2-mile, kwenzeka umcimbi othakazelisayo wokuqonda. Lapho abagijimi ekugcineni bheka entanjeni, ubuchopho bawo bukhulula inqwaba yama-endorphin namanye amakhemikhali azinikeza amandla okusheshisa kulowo mlenze wokugcina womjaho. Abacwaningi baqambe le ndawo ngokuthi i-X-spot. "I-X-spot ikhombisa ukuthi umugqa wokugcina ungaba namandla kangakanani ngokwenyuka kwamandla nokugxila," kusho u-Achor. "Ngamanye amazwi, uma usondela eduze kwakho impumelelo ishesha ukuya kuyo."

Ukuphinda lo mphumela emsebenzini wakho, zinikeze ithuba lokuqala ngokwakha izinhloso zakho ngenqubekela phambili ethile osuyisebenzisile. Isibonelo, lapho wenza uhlu lwezinto okufanele zenziwe, bhala phansi izinto osuzenzile namuhla bese uzibeka uphawu ngokushesha. Faka futhi imisebenzi emithathu yenjwayelo owaziyo ukuthi uzoyenza noma kunjalo, njengokuhambela umhlangano wamasonto onke wabasebenzi. Lokhu kukhulisa amathuba okuba nesipiliyoni se-X ngoba ukubheka izinto ohlwini lwakho lwezinto ozozenza kugqamisa intuthuko osuyenzile ngokuhamba kosuku.

Thatha ikhefu lekhofi ngasikhathi sinye usuku ngalunye

Sonke besikhona: lapho ushile ukuphela kosuku, noma yimuphi umsebenzi-noma ngabe ubhala i-imeyili esheshayo noma ubheka umbiko-ungabonakala uthusa. Ucwaningo luka-Achor lubonisa ukuthi lapho ubuchopho bakho bugxile ekwenzeni izinqumo eziningi zesikhathi esiqhubekayo, uzohlushwa ukukhathala kwengqondo, okukwenza ube maningi amathuba okuba uhlehlise futhi uyeke umsebenzi osuwenzile. Sidinga ukukugwema lokhu ukutubeka ukuze sibe namandla okuqonda okusebenza kahle nangempumelelo, usuku lonke.

Enye indlela elula yokwenza lokhu ukuhlakanipha kwesabelomali ngokugcina izinqumo eziyisisekelo, zansuku zonke zimane nje ziyisisekelo.Zama ukwenza njalo izinto ezincane onakho ukuzilawula: isikhathi ofika ngaso emsebenzini, onakho ukudla kwasekuseni, lapho uthatha ikhefu lekhofi, ukuze ungachithi amandla engqondo abalulekile unquma ukuthi uzowadla yini amaqanda noma i-oatmeal ngesidlo sasekuseni, noma uthathe ikhefu lakho lekhofi ngo-10: 30 ekuseni noma ngo-11 ekuseni.

Yenza Izinqumo Ezinkulu Ngemuva Kwesidlo Sasemini

Ukukhetha isikhathi esifanele sosuku sokwenza isinqumo esikhulu noma isethulo esibalulekile emsebenzini kudlala indima ebalulekile emandleni obuchopho bakho bokubiza amandla aphelele, kusho u-Achor. Ucwaningo lwakamuva lwamacala ebhodi likashwele lithole ukuthi ngemuva kwesidlo sasemini nje, amajaji anikeze ushwele kumaphesenti angama-60 abaphula umthetho, kodwa ngaphambi kokudla kwasemini, lapho isisu sabo siduma, banikeze ushwele amaphesenti angama-20 kuphela.

Ukuthatha? Hlela izethulo zakho noma izinqumo zakho ngendlela yokuthi uzodla kahle ngaphambili ukuze unikeze ingqondo yakho amandla eyidingayo. U-Achor uphinde waphawula ukuthi kufakazelwe ukuthi kubaluleke ngokulinganayo ukuthola ukulala okugcwele ebusuku-amahora ayisikhombisa noma ayisishiyagalombili-ukugwema ukuzizwa uphelelwe yithemba emsebenzini. Ukudla ngesimiso esivamile nokulala ngokwanele kuyisinyathelo esibalulekile sokuzizwa unethemba futhi wenze kangcono emsebenzini.

Qhubeka "Uphine" -Indlela Efanele

Uma uthanda i-Pinterest, usuvele usebenzisa indlela eyodwa engakusiza ukuthi uhlale ugxile ezinhlosweni zakho zobungcweti nezomuntu siqu. Kepha okokuqala, ezinye izindaba ezimbi: ibhodi lombono eligcwele izithombe ezingezona ezingokoqobo, ezikhuthazwa ukuhweba empeleni zingasenza sizizwe sibi kakhulu ngoba kusenza sicabange ukuthi siyaphuthelwa, ngokusho kwabaphenyi baseNew York University.

Izindaba ezimnandi? I-Pinterest ingakusiza ukufeza izinhloso zakho uma usetshenziswa ngendlela efanele. Khetha izithombe eziyi- namaqiniso futhi kungenzeka esikhathini esizayo esiseduze, njengesidlo sakusihlwa esinempilo ofuna ukusenza ngesonto elizayo, kunokuthwebula isithombe semodeli encanyana. Lokhu kuqinisekisa ukuthi inqubo yokubhukha umbono ingasisiza ekunqumeni i- okwangempela imigomo, njengokudla okunempilo, ngokuphambene nalokho umphakathi nabathengisi abafuna sibe nakho, njenge-six-pack abs, kusho u-Achor.

Susa i-Facebook kusuka kubha yakho yebhukhimakhi

Siyazi ukuthi umsindo ongenangqondo ungaphazamisa, kodwa encazelweni ka-Achor, "umsindo" akuyona kuphela into esiyizwayo-kungaba noma yiluphi ulwazi olucubungula olubi noma olungadingekile. Lokhu kungasho i-TV, i-Facebook, izindatshana zezindaba, noma imicabango yakho ngehembe elingenakufashini osebenza nalo. Ukuze senze konke okusemandleni ethu emsebenzini, sidinga ukukhipha umsindo ongadingekile kunalokho singene emininingwaneni eyiqiniso, enokwethenjelwa ezosisiza ukuthi sifinyelele ngokugcwele.

Ngenhlanhla lokhu kulula ukukufeza. Vala umsakazo wemoto imizuzu emihlanu ekuseni, thulisa izikhangiso ku-TV noma ku-Intanethi, susa amawebhusayithi aphazamisayo kubha yakho yebhukhimakhi (i-Facebook, sibheke kuwe), nciphisa inani lezindatshana zezindaba ezingezinhle ozisebenzisayo, noma ozilalelayo kumculo ngaphandle kwamazwi ngenkathi usebenza. Lezi zenzo ezincane zizokhulula amandla engeziwe nezisetshenziswa zokucosha nokucubungula imininingwane ebalulekile, yangempela, nejabulisayo emsebenzini wakho nasempilweni yakho.

Bhala Phansi Izinto Ezi-5 Ozozithandayo

Uma ungumuntu okhathazeka kaningi noma uvame ukuzizwa ukhathazekile, kungenzeka ukuthi ucekela phansi impilo yakho nempilo yakho. Abaphenyi bathola ukuthi ukukhathazeka kwesaba nokwesaba kubangela ushintsho kuma-chromosomes ethu asheshisa kakhulu inqubo yokuguga. "Uma sifuna ukwenza ngokweqiniso okungcono hhayi kuphela kulabo esibathandayo kepha nasemisebenzini yethu, amaqembu ethu, nezinkampani zethu, sidinga ukuyeka ukufa kwethu ngokwesaba, ukukhathazeka, ukungabi nathemba nokukhathazeka," kusho u-Achor.

Ukuze uzisize ukhulule le mikhuba emibi, bhala uhlu lwezinto ezinhlanu ozizwa unentshisekelo ngazo, noma ngabe yizingane zakho, ukholo lwakho, noma ukuzilolonga okuhle obe nakho namhlanje ekuseni. Ucwaningo luthole ukuthi lapho abantu bebhala ngemizwa yabo emihle imizuzu embalwa, behlisa kakhulu amazinga abo okukhathazeka nokungabi nathemba futhi bakhulisa ukusebenza kokuhlolwa ngamaphesenti ayi-10 kuya kwayi-15. Ngalo msebenzi owodwa olula, ngeke nje ujabule futhi uphumelele emsebenzini, kodwa uzophila isikhathi eside futhi!

Smile More Nsuku Zonke

Kumahhotela akwaRitz-Carlton, okuwumkhiqizo omude ohlotshaniswa nokuhlinzekwa kwamakhasimende okuhle kakhulu, abasebenzi banamathela kulokho abakubiza ngokuthi "10/5 Way:" Uma isivakashi sihamba ngamamitha ayi-10, thinta amehlo bese umomotheka. Uma isivakashi sihamba ngamamitha amahlanu, sawubona. Kukhona okuningi kulokhu kunokumane ube nobungane, noma kunjalo. Ucwaningo lukhombisa ukuthi ungakhohlisa ubuchopho bakho ekuthatheni izenzo noma imizwa yabanye abantu. Futhi, ubuchopho bakho bukhipha i-dopamine uma umomotheka, okuthuthukisa nemizwelo yakho.

Ukwamukela le nqubo ehhovisi kungasiza ukuthuthukisa ukusebenzisana kwakho nesimo sengqondo. Kusasa emsebenzini, yenza umzamo wokumomotheka kuwo wonke umuntu odlula phakathi kwamamitha angu-10 ukusuka kuwe. Smile kumuntu osebenza naye ku-elevator, ku-barista lapho u-oda ikhofi yakho yasekuseni, nakumuntu ongamazi ngokungahleliwe usendleleni eya ekhaya. Kungase kuzwakale kuwubuwula, kodwa uzomangala ukubona ukuthi lokhu kungashintsha ngokushesha kangakanani futhi kunamandla kangakanani ithoni yakho konke ukusebenzisana onakho emsebenzini nakwezinye izindawo.

Khuluma Ihlaya

Sonke sikhetha ukuya kosuku nomuntu osenza sihleke, futhi lapho sizizwa sidangele, sikulungele kakhulu ukubiza umngane onamancoko kakhulu kunalowo o-ho-hum kakhulu. Ngokufanayo, ukusebenzisa amahlaya kungenye yezindlela eziphumelela kakhulu (futhi ezijabulisayo) zokuthuthukisa injabulo emsebenzini.

U-Achor uchaza ukuthi uma uhleka, uhlelo lwakho lwezinzwa lwe-parasympathetic luyasebenza, lwehlisa ukucindezeleka futhi lukhulise ubuqambi, okusiza ukuthi uhlale endaweni ephezulu yokusebenza emsebenzini. Izifundo zithole nokuthi lapho ubuchopho bakho buzizwa buhle ngokwengeziwe, unamazinga aphezulu wokukhiqiza angamaphesenti angama-31. Futhi ungakhathazeki, awudingi ukuba ngusomahlaya ozimele ukuze wenze lo msebenzi. Yisho indaba ehlekisayo yangempelasonto noma ukhanyise imizwa nge-liner eyodwa.

Qeqesha Ubuchopho Bakho

Uma uzizwa ubambeke ovalweni ngezibopho zakho emsebenzini, ungase ucabange ukuqeqesha ubuchopho bakho ukuthi bubheke izinkinga ngendlela entsha. Shayela ngendlela ehlukile yokusebenza, uye kwenye indawo entsha ngesidlo sasemini, noma uthathe uhambo oluya emnyuziyamu wobuciko. Ukubheka imidwebo yamakhulu eminyaka kungahle kubonakale kungenangqondo, kepha ucwaningo e-Yale Medical School luthole isigaba sabafundi be-med abavakashele imnyuziyamu yobuciko sikhombise ukwenyuka okumangazayo kwamaphesenti ayi-10 emandleni abo okuthola imininingwane ebalulekile yezokwelapha. Qaphela imininingwane emisha emidwebeni nasezindaweni okungenzeka awuzange uziqaphele ngaphambili, noma ngabe usuzibone izikhathi eziningi. Noma yiziphi zalezi zinguquko ezincane endleleni yakho evamile zingasiza ukukhulisa ukusebenza futhi kuthuthukise ikhono lakho lokubona izibopho zakho zomsebenzi ngendlela entsha.

Buyekeza kwe-