Ungawukhipha Kanjani UJanuwari Owomile

-Delile

• Kungani Kufanele Ucabangele Ukwenza Okomile ngoJanuwari
• 1. Yakha ibhokisi lakho lamathuluzi lempumelelo ka-Dry Januwari.
• 2. Shintsha indlela ocabanga ngayo ngokungabi nangqondo.
• 3. Chitha isikhathi uzibonise.
• 4. Phuma nohlelo lomdlalo.
• 5. Thola izindlela ezintsha zokuhlala emphakathini (kodwa gcina imisebenzi yakho yakudala, uma ukwazi).
• 6. Uma ulingeka ukuba uphuze, yiba necebo lokuphuma.
• 7. Ungavumeli ukushelela konakalise uMasingana wakho Owomile.
• 8. Uma iDry January isiphelile ngokusemthethweni, qhubeka.
• Buyekeza kwe-

Mhlawumbe uphuze i-cranberry martinis eyodwa kakhulu ngemuva komsebenzi, uphethe umug we-mule onjenge-Hydro Flask yakho, noma uphuza ukhokho oshisayo oshisayo njalo lapho izinga lokushisa licwila ngaphansi kwezinga-qhwa. Noma ngabe iyiphi i-tipple yakho, kungenzeka ukuthi ukuzitika ngokweqile kwenkathi yamaholide kukutholele okungcono kakhulu.

Uma kunjalo, awuwedwa. Lo muzwa uvuse ukuthandwa kukaDry January, inselelo yezinsuku ezingama-31 engenazotshwala yokubuyisela impilo yakho esimweni. Kusukela ekulaleni okuthuthukisiwe kuya ezindleleni zokudla ezingcono, abantu abaningi bazoqala ukubona izinzuzo zezempilo zokunqanda utshwala emasontweni amabili nje kuphela, kusho uKeri Gans, MS, RDN, isazi sezokudla esibhalisiwe futhi Umumo ilungu lebhodi labaluleki.

Kungani Kufanele Ucabangele Ukwenza Okomile ngoJanuwari

UDry Januwari akukhona nje "ukusetha kabusha" umzimba wakho kanye "nokukhipha ubuthi emzimbeni" kubo bonke utshwala obubusulile kusukela nge-Thanksgiving-kumayelana nokuhlola ubudlelwano bakho notshwala ngaphandle kokuzibophezela kwesikhathi eside.

"Uma uhlelo olufana ne-Dry January (noma enye inselele engenatshwala nganoma isiphi isikhathi sonyaka) luheha futhi luhehe abantu 'abanelukuluku lokufuna ukwazi' noma abawela noma yikuphi ku-spectrum 'yokuphuza endaweni empunga' ngaphambi kokuba bafinyelele phansi-noma babhebhethekisa ubudlelwano babo notshwala-khona-ke into enhle leyo," kusho uLaura Ward, umqeqeshi oqinisekisiwe wempilo yobungcweti kanye nokululama umlutha. (Ukuphuza endaweni empunga kubhekisela esikhaleni esiphakathi kokweqisa kwe-rock bottom kanye nokuphuza njalo manje-futhi-futhi.)

"Lokho abantu abaningi abangaqapheli ukuthi akudingeki bashaye phansi ngonyawo ngaphambi kokuba baqale ukuhlola ubuhlobo babo notshwala-noma ngabe bayayeka noma bayeke ukuphuza ngokuphelele," usho kanje. "Umphakathi ubenze utshwala bujwayelekile, ngakho-ke leli yithuba lokubona ukuthi kunjani ukubususa."

Noma ungenjalo cabanga uphuza kakhulu, iDry January yithuba lanoma ngubani ophuza imbiza ukuthola ukuthi ngabe ingxenye yobudlelwano babo notshwala kufanele ihlolwe kabusha futhi iguqulwe. (Bheka izinzuzo ezingaba khona zezempilo zokungaphuzi utshwala.)

“Isifundo esikhulu yilesi: Akudingekile ukuba ube nenkinga ngotshwala ukuze bube yinkinga empilweni yakho,” kusho u-Amanda Kuda, umqeqeshi wempilo ephelele oqeqeshelwe ukweseka abaphuza utshwala. "Uma ubulokhu uzwa ukuthi utshwala bukuvimbela nganoma iyiphi indlela, i-Dry January iyisinyathelo sokuqala esihle sokuqhubeka nokuhlola." Mhlawumbe ubuhlungu bekhanda obuhlabayo obathola ngemva kokuchitha ubusuku obude endaweni yokucima ukoma bulimaza ukusebenza kwakho emsebenzini noma umlingani wakho uyacasuka lapho kufanele abe yi-DD yakho—ngisho nale miphumela emincane yokuphuza iyizizathu ezanele zokuzama ukuzola. (Qaphela: Uma uhlangabezana noma usola ukuthi unenkinga yokusebenzisa utshwala, i-Dry January ingase ingabi ekufanele. "Ungakusebenzisi njengendlela yokugwema ukuthola usizo lochwepheshe," kusho u-Kuda.)

Ucwaningo luthole ukuthi uDry Januwari angaholela ekuguqulweni kwesikhathi eside emikhubeni yokuphuza, futhi. Abahlanganyeli bangoJanuwari owomile baphuza, ngokwesilinganiso, usuku olulodwa kancane ngesonto ngo-Agasti, futhi imvamisa yokudakwa yehla ngamaphesenti angama-38, isuka esilinganisweni sezinsuku ezingama-3.4 ngenyanga yaya ezinsukwini ezingama-2.1 ngenyanga, ngokusho kocwaningo lwango-2018 olwenziwe yiNyuvesi yase ISussex.

Uma uthathe isinqumo sokufaka ukhokho emikhubeni yakho yokuphuza futhi ubhekisise iqhaza lotshwala empilweni yakho, okokuqala udinga ukuzibekela impumelelo esangulukile. Lapha, abakwaGans, uWard noKuda babelana ngomhlahlandlela wesinyathelo nesinyathelo wokuchoboza uDry January.

1. Yakha ibhokisi lakho lamathuluzi lempumelelo ka-Dry Januwari.

I-Dry January ingokomuntu *ngakho* kangangokuthi ayikho incwadi yemithetho yayo, kodwa kukhona amathuluzi ambalwa angaba yigugu kubantu abaningi abaqala inselele.

1. Susa bonke utshwala kusuka endaweni yakho yokuhlala nendawo yokusebenzela.
2. Thola uzakwethu onesibopho sokuziphendulela, njengomngani othatha inselelo noma nabalandeli bakho bezokuxhumana.
3. Gcoba ikhalenda odongeni lwakho. Nsuku zonke uphumelele ukungaphuzi, uKuda uncoma ukuthi umake ibhokisi noma udwebe uphawu, bese ubhala ngokuziphatha okuhle kwalolo suku, njengokuzivocavoca ngamandla noma ukuqeda incwadi entsha, ukumelwa ngempumelelo yakho . (Noma zama eyodwa yalezi zinhlelo zokusebenza ze-track-tracker noma amajenali ukukusiza ukuthi uhlole intuthuko yakho.)
4. Thatha isikhathi sokuzicabangela. Thatha iphephabhuku bese uqala ukuhlola ubuhlobo bakho obukhona njengamanje notshwala: Uqale nini ukwazi ngotshwala? Uqale nini ukuphuza? Bukuzuzisa kanjani utshwala, futhi bukulimaza kanjani? Ufike kanjani kule ndawo engenabo utshwala empilweni yakho? Uma ufisa ukuphuza nganoma yisiphi isikhathi phakathi no-Dry January wakho, bheka izimpendulo ozibhale phansi bese uzindla ngazo, kusho uWard. Lo mkhuba uzokusiza ukukukhumbuza ukuthi kungani wasanguluka kwasekuqaleni — nokuthi yini onethemba lokuyizuza ngokwenza kanjalo.
5. Hlela ukubuya kwakho. Ngaphambi kokushaya amakilabhu futhi ubuze u-bartender ingilazi ye-ginger ale yabo enhle kunazo zonke, udinga ukuhlela umbhalo ozowuphinda lapho labo abasembuthanweni wakho bezama ukuku-oda isiphuzo. Okuthile okulula njengokuthi "Hheyi, empeleni angiphuzi njengamanje - ngenza uDry Januwari - kodwa ngiyabonga ngokunikezwa" kuzokwenza ubuqili, kusho uKuda. Noma kunjalo, "abanye abantu bayasatshiswa ukungabambi kwakho iqhaza ekuphuzeni isiko," uyanezela. Uma ucela ukwesekwa othile, bese beqhubeka bekucindezela ukuba uphuze, nqamula ingxoxo bese uhamba, usho kanje. (Ukubamba noma ukuya ephathini? Zivikele ngalezi zokupheka ze-mocktail ezinempilo.)
6. Setha imingcele ethile yezenhlalo, Ukunquma ukuthi imiphi imisebenzi nezindawo ezingaManzi ngoJanuwari futhi ezizovivinya amandla akho okuhlala usangulukile. "Uma usushubile [njengaseshibhini, ikilabhu, njll.], Uqala ukubona ukuthi uthembele kangakanani otshwaleni njengesiphithiphithi senhlalo," kusho uKuda. "Uma ungacabangi ukuthi unamandla okuyishaya ngomfutho omhlophe, ungahambi."

2. Shintsha indlela ocabanga ngayo ngokungabi nangqondo.

Ukushintsha usuka empilweni yomphakathi o-boozy uye kokuzithiba nakho kudinga ukushintshwa kwengqondo yakho. Esikhundleni sokugxila kulokho okudelayo ngeDry January, okungase kukwenze uzizwe uncishwa okuthile, cabanga ngalokho okuzuzayo kule nselelo, kusho uWard.

Ukuze ushintshe indlela yakho yokucabanga, qala iphephabhuku. Dala izinhlu zokubonga nsuku zonke futhi ubhale phansi imizwa obunayo usuku lonke kanye nemicabango ongeke ukwazi ukuyikhipha ekhanda lakho.

Okubaluleke kakhulu, hlala ukhona: Yenza isinqumo sokuhlala udakiwe usuku nosuku. Esikhundleni sokuzitshela ukuthi, "NguJanuwari 1, futhi ngizofika kuJanuwari 31 ngaphandle kokuphuza," okungazizwa kungaphezu kwamandla, uWard uncoma ukucabanga, "Okwanamuhla nje, ngeke ngiphuze."

3. Chitha isikhathi uzibonise.

Ukuthola imbangela eyisisekelo yokuphuza kwakho — noma ngabe uyiphuza ngokulingene — udinga ukubuyela emuva ohlangothini lomphakathi bese ubheka phambili: Ubusebenzelani utshwala empilweni yakho? Ingabe bekuwukusekela? Morph ubuntu bakho? Gwema imicabango engakhululekile, imizwa, noma isithukuthezi nje? Ngalezi zixwayiso, uzoqala ukuqonda ukuthi utshwala bebungakuvimbela kanjani ukuthi uthuthuke, kusho uKuda. Ngemuva kwalokho uzokwazi ukuthola ezinye izindlela zotshwala bese wenza izixazululo zezinkinga zakho ngaphandle kokufinyelela ebhodleleni. (Related: Ungakuyeka Kanjani Ukuphuza Utshwala Ngaphandle Kokuzizwa Njenge-Pariah)

4. Phuma nohlelo lomdlalo.

Ngenkathi ubambe iqhaza ku-Dry Januwari, ukulungiselela ukuzijabulisa kubalulekile. Hlala uletha ukheshi — uma uzodla isidlo nabangane futhi isiphakeli siletha isheke elilodwa, uzokwazi ukukhokhela ingxenye yakho kuphela (hhayi obhiya bawo wonke umuntu). Ukukhulisa inani lesikhathi sokuqonda okuphezulu ozoba naso nabantu abazobe bephuza, uKuda uphakamisa ukufika emhlanganweni kuqala futhi uhambe ekuseni kakhulu. Lapho nje abantu beqala ukugcwala, ukuthatha isibhamu, noma ukusuka endaweni yokudlela uye ebharini elingumakhelwane, thatha lokho njengenhloso yakho yokushaya umgwaqo.

Sebenzisa le micimbi ye-boozy njengethuba lokucabanga ngabantu ozungeze nabo nemicimbi obamba iqhaza kuyo. "Ngabe nje wonke umuntu uyahamba ayophuza, noma ngabe kukhona ukubaluleka kulokho kulungiselelwa? Ingabe kukhona okuthile okubalulekile kulabo bangane, noma ingabe utshwala nje akukho okunye? " Kusho uWard. Ukubhekisisa impilo yakho yokuxhumana nabantu kungase kukusize ucabange kabusha izinto eziza kuqala futhi ukhuthaze ukuthuthuka komuntu siqu.

5. Thola izindlela ezintsha zokuhlala emphakathini (kodwa gcina imisebenzi yakho yakudala, uma ukwazi).

Yebo, usengayigcina imisebenzi yakho ejwayelekile yomphakathi ngaphandle kotshwala kulo Dry Januwari. Oda u-mary virgin bloody ngenkathi uyodla i-Sunday brunch, phuza i-mocktail eyenziwe ngesandla noma ubhiya ongenabo utshwala ngenkathi ulalele umculo obukhoma. Uma lezi ziphuzo zingatholakali nhlobo, thatha i-seltzer elula noma i-club soda enolamula noma umcako—ibukeka njengesoda ye-vodka noma i-gin ne-tonic, ngakho-ke ngeke kuphatheke kabi uma useduze nabantu abaphuzayo, kusho uGans. (Ubufakazi bungasebenza: Lo wesifazane wakhipha iDry January yize ebukeza amabha eMiami ukuze aziphilise.)

Uma imigoqo iyisisusa sakho, ukuzisonga kusofa nge-Netflix rom-com akuyona ukuphela kwendlela ongachitha ngayo ubusuku bakho. Sebenzisa umuzwa wakho osangulukile njengethuba lokuphuma esimisweni sakho sokudla-siphuzo-sokulala. "Esikhundleni sokuya ehoreni langoLwesine ebusuku elijabulisayo, iya ekilasini le-yoga," kusho uGans. Zibuyisele ebuntwaneni bakho nge-bowling noma ukhiphe yonke intukuthelo yakho ngokujikijela ngembazo, gijima ugijime epaki noma ugibele ibhayisikili lakho uye kuwo wonke amalunga e-ayisikhilimu endaweni. (Cabanga ngaleminye imibono yosuku lwasebusika esebenzayo isikhathi ne-SO yakho noma i-BFF.)

6. Uma ulingeka ukuba uphuze, yiba necebo lokuphuma.

Uma uzungezwe abangani bakho abadubula izibhamu ngasemsileni noma bethatha isibhamu kubha ye-karaoke, ungahehwa ukuthi ujoyine. Esikhundleni sokubamba isiphuzo bese uthi akusekho, "lapho ukuhamba kuba nzima, cindezela ikhefu, "kusho uWard. "Okwenzayo ekuphumuzeni kukuwe: mhlawumbe ushayela umngani noma umama wakho, ushintshe indawo, uthole ingilazi yamanzi, noma uzithululele ngokuzindla noma ngokufunda. Uma ume isikhashana ngokwanele ukushintsha okwenzayo , ekupheleni kokumisa isikhashana, isifiso siyobe sesidlulile." (Okuningi lapha: Ungakwehlisa Kanjani Uma Uvuthwa Emoyeni)

Uma usuphumile kulesi simo, zibuze ukuthi kungani bekungabekezeleleki ukuba kuleyo ndawo ngaphandle kokuphuza, kusho uKuda. Uma uphuzo oludakayo lungekho ngokuphawulekayo kunoma yini ozama ukuyenza ungadakiwe, nquma ukuthi busebenza "njengesibabazo entweni ejabulisayo eyenzekile noma indlela yokubambisa," kusho u-Ward. Ziningi ezinye izindlela zokugubha noma zokubalekela, ngakho-ke thola enye indlela engenatshwala ekusebenzelayo.

7. Ungavumeli ukushelela konakalise uMasingana wakho Owomile.

Ngisho noma unikeza i-vodka soda ebikugcona ubusuku bonke, yamukela ukukhetha okwenzile ngaleso sikhathi futhi unamathele inselele yakho ka-Dry January.

"Uzama ukuhlanganisa iminyaka eyishumi noma ngaphezulu yokuthi uyayidinga le nto empilweni yakho," kusho uKuda. "Impendulo yamakhemikhali - unesifiso sophuzo oludakayo - ngakho-ke nikela kabusha uma unesiliphu. Ungasilahli sonke esihogweni. Buyela ohlelweni lwakho uqhubeke." Njengoba uGans esho, "impumelelo yondla impumelelo," ngakho-ke yize kungaba nzima ukubekezelela ukwenqaba imargarita ekuqaleni kwenyanga, kuzoba lula kuphela.

8. Uma iDry January isiphelile ngokusemthethweni, qhubeka.

Ngemuva kokubekezelela izinsuku ezingama-31 zokuphila ngaphandle kotshwala, umuzwa wakho wokuqala kungaba ukuzithululela ingilazi yewayini, kepha uKuda uncoma ukuthi uyeke ukukhulisa ingilazi okwamanje. "Ngikholelwa ngokuqinile ukuthi izinsuku ezingu-30 azanele ukusetha kabusha uhlelo lwakho noma ukusiza ubudlelwano bakho ngotshwala noma ukukhipha ubuthi emzimbeni wakho," kusho uKuda. "Leli iphethini okungenzeka iqiniswe iminyaka eyishumi noma ngaphezulu, futhi awukwazi ukuhlehlisa konke lokho kusesimweni somphakathi ezinsukwini ezingama-30."

Uma uDry January wakho ezwe kahle, zama ukungeza kwezinye izinsuku ezingama-30 noma ezingama-60 kule nselelo, ubone ukuthi lokho kukuyisa kuphi. Kodwa uma ubulokhu ukhahlela futhi uklabalasa ngendlela yakho kuyo yonke inyanga, “bukisisa kakhulu ubuhlobo bakho notshwala futhi ujule kancane—kungaba uphawu lokuthi lobu ubuhlobo obungenampilo neze,” kusho uWard.

Uma uthatha isinqumo sokuthi unobudlelwano obungenampilo notshwala ngemuva kuka-Dry Januwari futhi ufuna ukuyeka ukuphuza, izinhlelo zokuvuselela kabusha nezinyathelo eziyishumi nambili akuzona izinketho zakho kuphela, kusho uWard. Ungantshontsha izingcezwana nezingcezu ezinhlelweni ezifana neNgqondo Enqunu, Ukubuyiselwa Kwe-SMART, Ukubuyiselwa Kwesiphephelo, Abesifazane Abaziphethe Kahle, Unyaka owodwa Awukho Ubhiya futhi wenze ngokwezifiso ukwakha kwakho ukutakula, hlangana nabelaphi nabaqeqeshi, noma ubambe iqhaza ku-SHE RECOVERS, enezindawo zokuhlehla, izinhlelo zeqembu, nabaqeqeshi emhlabeni wonke abangaba nyanga zonke, imibuthano yokwabelana mathupha.

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