9 lub neej hacks los pab koj ua haujlwm txhua hnub

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Yog tias koj ntxhov siab nyob nruab nrab ntawm ib hnub nrog peb mus rau plaub teev ntawm kev ua haujlwm ua ntej, nyeem tsab xov xwm no kom kawg thiab kawm paub tswj thiab ua kom koj lub zog ntxiv.

1. Txiav txim siab lub sij hawm tsim nyog tshaj plaws rau koj tus kheej

Ua li no, koj yuav tsum sim me ntsis. Rau ib mus rau ob lub lis piam, ua ntej yog ib tug neeg sawv ntxov thiab ua hauj lwm thaum sawv ntxov, ces hloov lub ncov ntawm kev ua si rau nruab hnub, thiab ces sim ua hauj lwm hmo ntuj. Tib lub sijhawm, txheeb xyuas koj tus mob thiab khaws daim ntawv teev npe. Nws raug nquahu kom tso cov khoom qab zib, caffeine thiab lwm yam stimulants rau lub sijhawm no.

Rau cov neeg feem coob, kev poob qis hauv kev ua si tshwm sim thaum yav tav su, thiab kev tsim khoom siab tshaj plaws tshwm sim thaum sawv ntxov lossis yav tsaus ntuj. Raws li kev tshawb fawb los ntawm tus kws tshaj lij kev coj tus cwj pwm, tus kws tshaj lij ntawm kev puas siab puas ntsws Dan Ariely, 40% ntawm nws cov ntsiab lus hais tias lub sijhawm ua haujlwm zoo tshaj plaws yog txij li 9 teev sawv ntxov txog tav su.

2. Pw thaum nruab hnub

Cov neeg feem ntau ntsib kev pw tsaug zog vim qhov sawv ntxov thiab / lossis lig teeb tawm. Siv qhov kev poob qis hauv kev ua haujlwm txhua hnub los ua qhov sib txawv no.

NASA cov kev tshawb fawb txog qhov cuam tshuam ntawm kev pw tsaug zog ntawm cov kws tsav dav hlau tau pom tias 26 feeb ntawm kev pw tsaug zog nce kev tsim khoom los ntawm 34%.

Txawm tias 10-12 feeb ntawm kev pw tsaug zog ua rau ib hnub ua haujlwm ob. Feem ntau thaum tav su, nyob ib ncig ntawm ob yav tav su, txhua tus neeg hauv chaw ua haujlwm zoo li pw tsaug zog yoov. Tab sis yog tias koj pw luv luv ntawm lub sijhawm no, nws zoo li yog hnub ua haujlwm tshiab pib. Txhawm rau kov yeej kev tsaug zog me ntsis tom qab pw tsaug zog, koj tuaj yeem haus kas fes.

Thiab ib txhia haus nws ua ntej yuav mus pw. Tom qab ntawd lawv teeb lub tswb rau 15-20 feeb kom sawv thaum cov caffeine nkag mus rau hauv cov ntshav. Qhov no hu ua Coffee Nap. Nws invigorates zoo dua kas fes los yog ib tug pw tsaug zog nyias.

Yog tias kev pw tsaug zog tsis yog ib qho kev xaiv hauv chaw ua haujlwm, muab koj lub sijhawm ua haujlwm tsis zoo tshaj plaws rau cov haujlwm niaj hnub (ntxuav lossis tshawb xyuas email).

3. Xaiv cov kev daws teeb meem yooj yim

Kev txiav txim siab yog txheej txheem siv zog heev.

Nws yooj yim dua tsis txhob xaj zaub mov txhua qhov ntau dua li xaiv dab tsi thiab qhov twg yuav xaj rau ib teev.

Cov kev cai yooj yim tso cai rau koj txuag lub zog hauv lub ntiaj teb nyuaj.

Muaj lwm txoj hauv kev los ua kom cov txheej txheem txiav txim siab. Blogger John Bell ib zaug qhia nws. Thaum nws cov npoj yaig tsis tuaj yeem txiav txim siab qhov twg mus noj su thiab tsis muaj leej twg los daws cov teeb meem, nws hais tias, "Cia peb noj su ntawm McDonald's." Txhua leej txhua tus tsis kam thiab pib mus nrog cov tswv yim.

Ib qho kev xaiv tsis tsim nyog ua raws li kev thauj tog rau nkoj, thawb tawm ntawm qhov uas koj pib tsim cov kev xaiv zoo dua. Yog tias koj siv sijhawm ntau los txiav txim siab tsis tseem ceeb, sim nrhiav qhov tsis tsim nyog tshaj plaws ntawm txhua qhov kev xaiv tau. Qhov no yuav pab tau koj tawm ntawm stupor thiab pib nrhiav kev daws teeb meem zoo.

4. Tso lub cim xeeb rau qhov tseem ceeb

Los ntawm kev tso lub siab los ntawm kev ua haujlwm "floating", nws yuav yooj yim rau kev xav. Ua li no, koj yuav tsum ua ib yam dab tsi zoo li unloading lub hlwb.

Nqa ib daim ntawv thiab sau rau ntawm nws tag nrho cov tswv yim thiab cov dej num uas tig mus rau hauv koj lub taub hau. Cov txheej txheem yuav chaotic - qhov no yog qhov qub. Tsuas yog sim tsim cov haujlwm nrog cov lus qhia. Tom qab ntawd muab tag nrho rau hauv ntau qhov chaw ntawm lub neej: ua haujlwm, kawm, mus ncig. Faib cov haujlwm ua haujlwm uas tuaj yeem daws tau hauv ob peb teev lossis ob peb hnub, thiab cov haujlwm uas yuav tsum tau ua haujlwm ntev.

Tom qab uploading, khaws cov dej num thiab tej yaam num nyob rau hauv ib qho yooj yim sab nraud cia system xws li Maxdone los yog Wunderlist. Tom qab ntawd, koj yuav muaj zog ntau dua, nws yuav ua haujlwm yooj yim dua. Koj yuav tsis tas yuav nkim lub zog nco txog cov haujlwm thiab txhawj xeeb txog tsis nco qab ib yam dab tsi.

5. Scroll tsawg dua social networks thiab xov xwm pub

Ob peb phau ntawv zoo tau luam tawm txog xov xwm detox hauv 2016: "Digital Diet", "Intellectual Stroke". Tab sis Nassim Taleb tau sau txog qhov tseem ceeb ntawm kev tsis lees paub los ntawm cov xov xwm hauv Dub Swan.

Vim li cas poob rau hauv cov kwj ntawm cov ntsiab lus tsis zoo, nkim sij hawm lim nws, yog tias muaj cov phau ntawv tseem ceeb, cov kws sau ntawv, xovxwm thiab cov ntsiab lus? Lawv qhov tseem ceeb yog nyob mus ib txhis lossis mus ntev. Nws yog qhov txaj muag los kawm cov ntaub ntawv uas nws qhov tseem ceeb yuav kav ntev li ob peb feeb lossis ob peb teev.

Kev saib xyuas yog ib qho tseem ceeb tab sis muaj peev txheej tsawg.

Siv nws los tsim kev paub (sau ib tsab xov xwm, nyeem phau ntawv kawm, mus koom kev cob qhia) lossis kev xav (cov yeeb yaj kiab zoo, sib tham nrog phooj ywg).

GetAbstract tus tsim Rolf Dobelly pom zoo saib ib qho ntawm koj cov xov xwm nyiam ib zaug ib lub lim tiam. Lwm qhov kev xaiv yog siv txoj cai 20/80: saib xyuas tsuas yog 20% ntawm cov ntaub ntawv xov xwm uas koj xav tias koj pom txog 80% ntawm cov ntaub ntawv tseem ceeb lossis nthuav.

6. So so

Nws yog qhov zoo rau kev noj qab haus huv, thiab tseem so yog tsim nyog los ntxiv cov peev txheej kev txawj ntse thiab rov ua kom muaj zog.

So yog ib qho kev hloov ntawm ib qho haujlwm mus rau lwm qhov.

Koj tuaj yeem cuam tshuam koj tus kheej los ntawm kev ua haujlwm hauv ntau txoj hauv kev:

• Mus taug kev hauv ib lub tiaj ua si nyob ze, lossis tsuas yog taug kev mus rau lub qhov dej txias txhua ib nrab teev.
• Tshem koj ob lub qhov muag ntawm lub monitor thiab keyboard thiab kos ib yam dab tsi rau ntawm daim ntawv.
• Siv qhov zoo ntawm koj lub sijhawm so haujlwm hu rau koj niam lossis tus phooj ywg ze.
• Yog tias koj yog ib tus neeg ua haujlwm ywj pheej, koom nrog kev ua haujlwm hauv tsev hauv koj lub sijhawm ua haujlwm (ntxuav cov tais diav, tshem tawm cov thoob khib nyiab, tsiaj tus miv).

Txoj haujlwm yooj yim thiab dawb Workrave yuav pab koj nco ntsoov so. Teem lub sijhawm thiab lub sijhawm so, thiab qhov kev zov me nyuam yuav ceeb toom koj txog lawv. Nyob rau hauv nws, koj tuaj yeem teeb tsa ob qho tag nrho so thiab so mini rau lub qhov muag, uas tsuas yog ib nrab feeb xwb.

7. Mus rau hauv kev ua kis las

Muaj ib qho kev xav tsis zoo txog kev ua kis las: nws liam tias yuav siv zog, uas twb tsis muaj lawm. Kuv, lawv hais, thiab yog li ntawd thaum ua hauj lwm tau nkees, qhov twg ntxiv mus? Lwm yam gym?

Qhov tseeb, kev ua si nawv muab lub zog.

Yog tias koj tsis tau teeb tsa lub hom phiaj loj xws li marathon lossis triathlon, kev ua si tsis tas yuav tsum muaj kev noj zaub mov tshwj xeeb thiab so. Peb mus rau plaub qhov kev tawm dag zog hauv ib lub lis piam ntev li 30-60 feeb (khiav, caij tsheb kauj vab, ua luam dej, lwm yam kev ua si aerobic) yuav ua rau koj muaj zog, lub siab zoo thiab muaj peev xwm ua kom koj lub sijhawm ua haujlwm ntev dua.

Yog tias koj tsis tuaj yeem them qhov no, ua kom koj lub cev ua si. Txoj kev yooj yim tshaj plaws yog tsis kam nqa lub elevator thiab nce ntaiv. Tsis muaj leej twg yuam koj nce mus rau hauv pem teb nees nkaum ntawm lub chaw ua haujlwm skyscraper, tab sis taug kev ob lossis peb lub plag tsev ntxiv yog ib txoj haujlwm ua tau. Koj tsis tas yuav hnav khau ntaub.

8. Saib seb koj noj dab tsi

Matt Fitzgerald, nyob rau hauv nws phau ntawv The Endurance Diet, tau hais txog cov cai uas txhua tus neeg ncaws pob zoo tshaj plaws hauv kev ua kis las sib txawv ua raws li kev noj haus. Ib qho ntawm cov tseem ceeb tshaj plaws yog noj cov zaub mov tseem ceeb, tag nrho.

Xaiv cov khoom noj uas tsis muaj glycemic Performance index, uas yog, cov uas muaj qhov nqus ntawm cov piam thaj mus rau hauv cov ntshav.

Cov no feem ntau yog tag nrho cov khoom noj uas tsis tau ua tiav. Muaj 6 pawg tseem ceeb ntawm cov khoom xws li:

1. Zaub (nrog rau legumes) thiab txiv hmab txiv ntoo.
2. Txiv ntseej thiab noob.
3. Ntuj roj.
4. Ntuj nqaij, ntses thiab nqaij nruab deg, tsis yog lub Hoobkas ua tiav.
5. Cov nplej tag nrho.
6. Cov khoom noj mis nyuj.

Cov zaub mov zoo li no muaj qhov qis glycemic Performance index. Nws muab lub zog ntau dua nyob rau ib hnub.

Hauv kev sib piv rau cov khoom lag luam zoo, plaub pawg ntawm cov khoom tsis zoo yog qhov txawv:

1. Cov roj ua kom zoo.
2. Khoom qab zib.
3. Factory-ua cov khoom siv nqaij.
4. Cov zaub mov kib.

Xws li cov zaub mov tsis zoo rau lub zog sab hauv. Yog tias koj noj khoom txom ncauj ntawm cov khoom qab zib, tshwj xeeb tshaj yog cov khoom qab zib, cov suab thaj yuav dhia los ntawm siab heev (luv luv) mus rau qis. Qhov no ua rau "insulin roller coaster": tom qab kev ceeb toom luv luv, muaj kev qaug zog ntev thiab tsis muaj zog.

9. Txheeb xyuas hnub dhau mus

Siv sijhawm 5-7 feeb txhua hmo los tshuaj xyuas cov hnub dhau los, rov ua dua daim ntawv qhia hnub rau hnub tom ntej, thiab hloov kho cov sijhawm teem sijhawm thiab cov npe yuav tsum ua.

Thaum kawg ntawm lub lis piam, koj tuaj yeem mob siab rau 10-15 feeb rau qhov no.

Qhov no yog ib qho kev xyaum yooj yim heev uas txo cov kev ntxhov siab hauv lub neej. Thiab qhov kev chaos tsawg, lub zog tsawg dua yog nkim.