Vim li cas peb tsis mus pw, txawm tias peb xav tau thiab xav tau tiag tiag

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

Ob qho laj thawj uas txwv tsis pub koj los ntawm kev nkag mus rau hauv txaj raws sijhawm, nrog rau plaub txoj hauv kev los kov yeej lawv.

Lub sijhawm pw tsaug zog yog dab tsi

Tej zaum yuav zoo li qhov teeb meem no tsis yog teeb meem kiag li. Zoo, cia li xav, zaum hauv Is Taws Nem txog thaum tsaus ntuj lossis txiav txim siab los ntawm txhua txoj kev los saib cov ntu tom ntej ntawm koj nyiam TV series. Yog lawm, tag kis kuv yuav mus pw ntawm kaum (kaum ib, ib tag hmo)!

Qhov teeb meem yog, koj cov lus cog tseg rau koj tus kheej feem ntau yuav tsis ua tiav. Procrastination ua ntej pw - raws li cov kws tshawb fawb hu rau ncua sij hawm ua ntej kev npaj so - yog qhov xwm txheej loj thiab rov ua dua.

Tom qab tshuaj xyuas ntau dua 2,400 tus neeg, cov kws kho mob hauv tebchaws Dutch tau pom tias Vim li cas Koj Thiaj Tsis Mus Txuag Sijhawm? Kev Tshawb Fawb Txhua Hnub ntawm Kev Sib Raug Zoo ntawm Chronotype, Kev Tswj Xyuas Tus Kheej thiab Cov Phenomenon of Bedtime Procrastination: 53% ntawm lawv tau mus pw tom qab tau npaj tseg, ua ntu zus - tsawg kawg ob zaug hauv ib lub lis piam. Thiab lawv tseem raug kev txom nyem los ntawm kev ncua txawm tias thaum lawv zoo li tau txiav txim siab nyuaj mus pw hauv lub sijhawm kom meej meej.

Nws tsis yog vim tib neeg tsis xav tau. Ntawm qhov tsis sib xws, ntau tus neeg xeem tau lees paub tias lawv tau poob ntawm lawv ko taw thaum yav tsaus ntuj, thiab thaum nruab hnub lawv xav tias tsaug zog, thiab qhov no cuam tshuam rau kev xav thiab kev tsim khoom. Tab sis ib yam dab tsi txwv tsis pub lawv mus pw raws sij hawm thaum yav tsaus ntuj.

Cov kws tshawb fawb tau sim tsim cov laj thawj no. Thiab lawv tau los rau cov lus xaus hauv qab no.

Dab tsi ua rau peb tsis mus pw

Cov kws tshawb fawb tau tshuaj xyuas cov ntaub ntawv ntawm txhua tus neeg tuaj yeem pab dawb uas koom nrog hauv txoj kev tshawb fawb kom pom cov yam ntxwv uas yuav sib koom ua ke procrastinators thiab tsis muaj nyob rau hauv cov neeg uas mus pw raws sijhawm. Muaj ob yam zoo li no.

1. Chronotype ntawm tus noog

Tsawg kawg thaum pib ntawm lub lim tiam ua haujlwm - Monday, Tuesday, Wednesday - owls feem ntau yuav ncua sij hawm ua ntej mus pw dua li cov neeg sawv ntxov ntxov. Sim piav qhia qhov tseeb no, cov kws tshawb fawb tau muab tso rau hauv no version. Owls pw tsaug zog zoo nyob rau hnub so, thiab yog li tsuas yog tsis to taub yog vim li cas mus pw ntxov rau thawj hnub ntawm lub lim tiam. Lawv lub cev, ua rau lub sijhawm ntev kev sib sau ua ke hmo ntuj thiab sawv ntxov thaum hnub so, tsis tuaj yeem rov tsim kho sai sai.

Nyob rau tib lub sijhawm, cov neeg sawv ntxov ntxov, uas ib txwm sawv thiab mus pw ntxov, tsis muaj teeb meem mus pw. Lawv txoj haujlwm niaj hnub tsis hloov pauv rau hnub so lossis hnub ua haujlwm.

2. Txo qib ntawm kev tswj tus kheej

“Kuv tswj kuv tus kheej ntau dhau thaum nruab hnub. Tam sim no kuv xav tau lub sijhawm los so kom tsis txhob saib lub moos,” - qhov no yog pes tsawg tus piav qhia lawv qhov kev ncua sij hawm ua ntej pw. Cov kws tshawb fawb hu qhov no depletion ntawm reserves.

Qhov kev ntxias ntau dua ib tus neeg yuav tsum tawm tsam thaum nruab hnub, qhov nyuaj nws yuav tsum tswj nws tus kheej thaum lub sijhawm ua haujlwm, qhov siab dua qhov nws yuav ncua sijhawm yav tsaus ntuj, ncua kev pw tsaug zog.

Yuav mus pw li cas ntawm lub sijhawm teem tseg

Kev ncua sij hawm ua ntej pw tuaj yeem thiab yuav tsum tau kov yeej, txwv tsis pub pw tsaug zog nrog nws tuaj yeem ua mob hnyav rau koj txoj haujlwm thiab txo qis lub neej zoo. Cov kws tshawb fawb qhia ntau txoj hauv kev.

1. Yog hais tias koj yog ib tug plas, tsis txhob ua raws li biorhythms nyob rau hnub so

Tau kawg, kev ntxias kom rub tawm txhua hmo los ntawm hnub Friday txog rau hnub Saturday, thiab tom qab ntawd txij hnub Saturday mus rau hnub Sunday, tseem ceeb heev, vim tias thaum sawv ntxov koj tuaj yeem pw tsaug zog. Txawm li cas los xij, cov tog neeg no ua rau koj lub cev tsis meej pem.

Yuav kom tsis txhob raug kev txom nyem los ntawm procrastination ua ntej pw, thiab tom qab ntawd los ntawm tsis tsaug zog thaum nruab hnub, nws yog ib qho tseem ceeb kom pw tsaug zog txawm nyob rau hnub so.

2. Taug qab koj tus cwj pwm txhua hnub

Yog tias hnub dhau los ua nyuaj, ntau dua ib zaug koj yuav tsum rub koj tus kheej ua ke thiab muab ib yam dab tsi qab ntxiag (chocolate ncuav mog qab zib rau khoom noj qab zib thaum noj su, kev ntxias kom ncua kev ua haujlwm nyuaj mus txog rau tag kis, muab kev zaum nrog cov npoj yaig hauv ib lub bar es tsis txhob kev cob qhia), ces yav tsaus ntuj poob kev tswj tus kheej yog yuav luag inevitable. Npaj rau qhov no. Thiab sim kom tseem nrhiav tau lub zog los ua qhov kev sib tw kawg rau hnub no thiab mus pw raws sijhawm.

3. Rov teem sijhawm cov haujlwm uas koj ua ua ntej yuav pw mus rau lwm lub sijhawm

Feem ntau muaj ntau lub luag hauj lwm ntawm lub wakefulness thiab lub hauv ncoo. Piv txwv li, taug kev tus dev, ua khaub ncaws, folding khoom, ntxuav tais diav, ntxuav koj lub ntsej muag thiab txhuam koj cov hniav. Koj xav mus pw, tab sis koj tub nkees heev ua tej yam los ntawm daim ntawv teev npe hmo ntuj uas koj tsis paub txog kev ncua sijhawm.

Ib qho kev daws teeb meem zoo yog ua qee lub luag haujlwm ntawm lub sijhawm sib txawv dua li ua ntej pw. Piv txwv li, koj tuaj yeem ntxuav cov tais diav thiab txhuam koj cov hniav tom qab noj hmo. Taug koj tus tsiaj mus. Hloov lub koom haum ntawm tej yam mus rau sawv ntxov. Qhov no yuav txo qhov barrier uas cais koj los ntawm kev pw tsaug zog. Thiab nws yuav yooj yim dua xa koj tus kheej mus pw hauv lub sijhawm.

4. Siv rituals los txhim kho pw tsaug zog zoo

Muaj ntau cov lus pom zoo los pab koj kho koj lub cev kom tsaug zog ua ntej.

Teem caij "txoj cai" cuam tshuam nrog cov khoom siv: tso tseg koj lub xov tooj smartphone, laptop, TV chaw taws teeb tswj tsawg kawg ib teev thiab ib nrab ua ntej lub teeb pom kev. Dim lub teeb. Ua pa hauv tsev thiab, yog tias ua tau, txo qhov kub ntawm 16-24 ° C. Haus dej kub thiab haus dej tshuaj yej. Thaum nws txias sab nraud thiab sov sab hauv, peb pib pw tsaug zog. Qhov no yog physiology. Siv nws kom ua tiav qhov kev xav tau.