Ulwamkelo lweNyaniso kunye nokuZiqeqesha: Isikhokelo esiGqibeleleyo nesiSebenzayo sokuqeqesha ukunyamezela kwakho.

  • Ukwamkela ubunyani asikokurhoxa: kukunika ingcaciso yokwenza oko kukulawula.
  • Ukuziqeqesha kuqeqeshwa njengesihlunu: qala kancinci, ulinganise, kwaye uqhubele phambili.
  • Yila okusingqongileyo (izilingo ezimbalwa) kwaye usebenzise iindlela, iinjongo ze-SMART, kunye nokomelezwa.
  • Idibanisa ingqondo, umbulelo, kunye nokuphazamiseka kwengqondo ukulawula iimvakalelo kunye nokugcina imikhwa.
DanielIhlaziywe

Imizuzu ye9

ukwamkela ubunyani kunye nokuzeyisa

Enye yeentsika zokuziqeqesha kukwamkela inyani. Ukwamkelwa kuthetha ukuba siyayibona inyani ngokuchanekileyo, nokuba intle okanye imbi.

Ngaphambi kokuba sihlolisise le ngcamango ngakumbi, ndiyakumema ukuba wazi oko u-Kelex Kei asixelela kona kule vidiyo ngoqeqesho. Imbono yengcali inokukunika ukomelela okusebenzayo ukuqala

U-Alex Kei ngusomashishini ophumeleleyo kwishishini lokuthengisa kwi-intanethi kwaye kule vidiyo usinika yona Iingcebiso ze7 ukuba nokuziphatha kakuhle:

Oku kwamkelwa kobunyani kunokubonakala kulula kwaye kucacile, kodwa ekusebenzeni kunzima kakhulu. Xa sibandezeleka ngokungapheliyo, ngokuqhelekileyo kukho iqondo lokungazamkeli izibakala njengoko zinjalo. Uphando lwezengqondo olwahlukeneyo lubonisa ukuba siyathanda qikelela kakhulu ukuqina kunye nobude bexesha yeemvakalelo zethu zexesha elizayo xa sijongene nempumelelo okanye ukusilela (i-affective prediction bias). Asikhathazwa zizinto ezimbi yaye asonwabi zizinto ezintle njengoko sicinga; ke ngoko, qinisa isenzo ukuza kuthi ga ngoku Into esiyilawulayo ingundoqo.

Ukuba awukhange uqaphele inqanaba lakho lokuziqeqesha, akunakwenzeka ukuba uphucule konke konke kule ndawo. Khawube nomfanekiso-ngqondweni womntu ofuna ukwakha umzimba ongenalo nofifi lokuba ubungakanani bobunzima anokubuphakamisa aze amkele ngokungekho ngqiqweni uqeqesho lwesiqhelo. Kuqinisekile ukuba iintsimbi ezikhethiweyo ziya kuba nzima kakhulu okanye zibe khaphukhaphu kakhulu. Ukuba iintsimbi zinzima kakhulu, umntu akayi kukwazi ukuziphakamisa kwaye, ngoko ke, akayi kufumana ukukhula kwemisipha. Ukuba iintsimbi zilula kakhulu kwaye umntu uziphakamisa ngokulula, aziyi kukhula nasiphi na isihlunu. Yazi apho uqala khona kuphephe ukuphoxeka ngokungeyomfuneko.

Ngokufanayo, Ukuba ufuna ukwandisa ukuzibamba kwakho kufuneka uyazi ukuba injani inqanaba lakho ngoku. Ngaba unayo ingqeqesho eninzi ngoku? Yeyiphi imiceli mngeni elula kuwe kwaye yintoni ekunokwenzeka ukuba ingenakwenzeka?

Ukuziqeqesha yonke imihla

ukuzeyisa

Uluhlu lwemingeni Ukwenza ukuba ucinge ngendawo omi kuyo ngoku (kungekho myalelo uthile):

  • Ngaba uyahlamba yonke imihla?
  • Ngaba uvuka ngexesha elinye rhoqo kusasa?
  • Ngaba utyebe kakhulu?
  • Ngaba unawo nakuphi na umlutha? (i-caffeine, inikotini, iswekile, njl.) ongathanda ukuyiyeka kodwa awukwazi?
  • Ngaba indlu yakho icocekile kwaye ilungelelaniswe kakuhle?
  • Uchitha ixesha elingakanani? ngosuku oluqhelekileyo?
  • Ukuba wenze isithembiso emntwini, Angakanani amathuba okubuzalisekisa?
  • Ukuba wenza isithembiso kuwe, Angakanani amathuba okubuzalisekisa?
  • Ngaba unokuzila ukutya usuku?
  • Ngaba ulungelelaniswe kakuhle? kwihard drive yekhompyuter yakho?
  • Uzilolonga kangaphi?
  • Ngaba uneenjongo ezicacileyo nezibhaliweyo? Ngaba unazo izicwangciso ezibhaliweyo zokuziphumeza?
  • Ukuba uphulukene nomsebenzi, Ungachitha ixesha elingakanani ngosuku ukukhangela entsha kwaye ungawugcina ixesha elingakanani loo mzamo?
  • Ubukela iTV engakanani ngosuku? Ngaba unokuncama umabonwakude kangangeentsuku ezingama-30?
  • Uzibona unjani ngoku?: iimpahla, izinto zokuhlamba, njl.
  • Ngaba ukhetha ukutya? ngokusekelwe kwimpilo?
  • Ndagqibela nini? ukuba uqalise umkhwa okhuthazayo okanye uyeka ongathandekiyo?
  • Ngaba unamatyala? Ngaba ubajonga njengotyalo-mali okanye yimpazamo?
  • Ungandixelela ukuba uza kwenza ntoni ngomso?
  • Kumlinganiselo we-1-10, Ungakulinganisa njani ukuzeyisa kwakho kukonke?

Kanye njengokuba kukho amaqela emisipha ahlukeneyo aqeqeshelwe ukwenza imithambo eyahlukeneyo, kukho imimandla eyahlukeneyo yokuziqeqesha: ukulala okuqeqeshekileyo, ukutya okuqeqeshekileyo, ukusebenza ngendlela efanelekileyo, ukunxibelelana ngoqeqesho, njl Yenza imithambo eyahlukeneyo yokwakha uqeqesho kuzo zonke iinkalo zobomi bakho.

Ungafumana njani ukuzeyisa ngakumbi?

Ingcebiso yam kukuchonga indawo apho uqeqesho lwakho lubuthathaka khona, vavanya ukuba uphi ngoku, uvume kwaye wamkele indawo yakho yokuqala, kwaye uyila inkqubo yokuphucula kule ndawo. qala kancinci ngemithambo uyazi ukuba ungenza kwaye wandise umngeni.

Inkqubela phambili yokuziqeqesha njengoko usenza ekomelezeni umsipha. Umzekelo, ukuba awukwazi ukuphuma ebhedini nge-10 akunangqondo kakhulu ukufuna ukuvuka ngo-7: 00 AM. Kodwa ungavuka ngo-9: 45 ekuseni? Kungenzeka kakhulu. Kwaye xa sele ukwenzile oku, ungaya phambili u-9: 30 okanye u-9: 15? Ewe kunjalo.

Ukukhawulezisa iziphumo, hlanganisa izenzo ezisekelwe kubungqina: Iinjongo ezi-SMART ukucacisa ngokucacileyo into oyifunayo; mi sebenzi yonke imihla ekuthatha ukwi-autopilot kwisimo esifunwayo; ngqondweni ukujonga iimpembelelo ngaphandle kokuzenza ngokuzenzekelayo; ulawulo lwesilingo ukuyila okusingqongileyo (ukususa ingxabano kwinto ephilileyo kunye nokongeza ingxabano kwinto ekwahlukanisayo); kwaye ukuqiniswa amanyathelo akhawulezileyo, adibanisa lo mkhwa.

Ukudlala nako kuyanceda. Zama a ichaphaza lomdlalo apho uqokelela khona imisebenzi egqityiweyo; thatha inxaxheba kwi imingeni yeqela ukongeza uxanduva; sebenzisa apps zokucamngca okanye imikhwa yokudibanisa ukuhambelana. Ezi ntshukumo ziguqula inkqubo ibe yinto inomlinganiselo kwaye iyakhuthaza.

Ukwamkela akuyi kurhoxa: iiyantlukwano eziphambili

Ukwamkela asikokuzixakekisa. Iibhloko zokurhoxa ziyatshintsha; Ukwamkela kuvula umnyango wokwenza oko kulawulekayo. Asikokuthobela okanye ukunikezela. Ukwamkelwa kuvelisa isiqabu kunye nokucacaUkunikezela kudla ngokukhatshwa kukudana. Lo mahluko uyakuthintela ukuba uhlale kwindima yexhoba.

Imiqobo eqhelekileyo yokwamkelwa

  • Amandla onke: Ukukholelwa ukuba unokwenza yonke into kukuthintela ukuba ungayiqondi imida esengqiqweni.
  • Ukuqina kwengqondo: ubunzima ekuboneni ezinye iimbono ulibaziseko uhlengahlengiso.
  • Ukunciphisa: Ukungakhathali kunye nokungabikho kwamandla kujongela phantsi isenzo.
  • Ukubambelela kwixesha elidlulileyo o ukulungiswa kwixesha elizayo: Bakususa ekusebenzeni apha kwaye ngoku.
  • Ukudityaniswa kobudlelwane eyenza inkqubo yokungakhethi kunye nezigqibo zakho zibe nzima.

Xa ukwimeko yokwala malunga nenqanaba lokuziphatha kwakho, uvalelwe kwimbono engeyiyo ngokwenyani. Okanye nawe unethemba ndinethemba malunga nezakhono zakho. Njengomntu ofuna ukwakha umzimba ongawaziyo amandla akhe: ukuba awunathemba, uphepha imithwalo oko kuya kukwenza ukhule; ukuba unethemba eligqithiseleyo, ufuna okungakumbi kuwe kwaye mhlawumbi uyancama okanye wonzakele. Akukho mendo akomelezayo.

El mpu melelo Impumelelo yomntu, yosapho, yentlalontle kunye neyemali ikulindele kule minyaka mi-5 ukuya kweli-10 izayo ukuba uqhubeka uzakha ukuzeyisa kwakho. Ayikhawulezi, kodwa iyongezeleka. Inyathelo lokuqala kukwamkela ngokuphandle apho ukuyo ngoku, nokuba uyathanda okanye awuthandi. Awunokomelela ngaphandle kokwamkela apho uqale khona.

Esi sithuba seso inxalenye yesibini kuthotho 6 amanqaku ukuzeyisa: icandelo loku-1 | icandelo 2 | icandelo loku-3 | icandelo loku-4 | icandelo loku-5 | 6 inxenye

Ukunqongophala kokwamkelwa kunye ne-loop yokunganeliseki okungapheliyo

Xa kungekho nto isanelisayo kwaye sihlala sibeka ulonwabo lwethu ekufezekiseni izinto ezithile, sibeka umngcipheko wokuchitha ubomi bethu silinde ikamva elingcono elingazange lifike. "Bovarism" ichaza loo meko yokungoneliseki okungapheliyo umahluko phakathi kwenkohliso engalinganiyo kunye nenyani. Ngaphaya koko, siqikelela ukuba iziphumo ziya kusichaphazela kangakanani: Akukho nto ingalunganga ibuhlungu kakhulu kwaye i-positive ayiphakamisi kakhulu njengoko besilindele. Ukwamkela iicushion ngokoqobo ukuba roller coaster.

Ukwamkelwa njengendlela yokonwaba ngakumbi

Ngamanye amaxesha ubomi busibeka kuvavanyo olunzima, kodwa ukuvala amehlo ethu akuzitshintshi izibakala. “Okuxhathisayo, kuzingisa”, watsho uJung. Ukuphoxeka kuxhomekeke kakhulu kwizinto ezilindelweyo. Ngokunciphisa ulindelo olungekho ngqiqweni kunye yamkela into yangoku, siyazola ukuze senze izigqibo ezilunge ngakumbi.

Ukwamkela ubunyani linyathelo lokuqala lokubuyisela ukulingana ebomini bethu.

Ukwamkela kuthetha singazichazi yeemeko, ukuyeka amabali angqongqo, nokuzikhulula kwiimvakalelo ezisikhathazayo. Ayikokukhanyela intlungu: imalunga nokuyivuma ukuze ukwazi ukuhamba nayo, hayi ngokuchasene nayo.

Indlela yokwamkela izinto njengoko zinjalo?

  • Musa ukuntywila kwizikhalazo, khangela izisombululo. Ukukhalaza ngaphandle kwesicwangciso kuphelisa amandla; sebenzisa kuyo chaza izenzo.
  • Funda ukukhulula. Ayizizo zonke izinto ezinokuguqulwa; ukukhulula kuzisa uxolo kunye nokugxilaUkunyamekela kunceda kwaye, ukuba kukho ukwenzakala, iindlela ezifana EMDR inokuququzelela ukuhlanganiswa kweemvakalelo.
  • Ziqhelise ukubulela. I-dayari emfutshane yemihla ngemihla phakamisa intlalontle kakhulu kwiiveki nje ezimbalwa.
  • Guqula ibali lakho. Ziphephe iithegi zehlabathi; chaza iindlela zokuziphatha ezithile ukuba unokuhlengahlengisa.

Isikhokelo esisebenzayo sokwamkelwa kunye nesenzo

  1. Qwalasela ngaphandle kokugweba umzimba wakho, iingcinga, kunye nokusingqongileyo. Ukubakho kukunika iinketho.
  2. Nciphisa amatyala kunye neeleyibhile. Ukugxekwa okuncinci, ulwazi oluluncedo ngakumbi kwisenzo.
  3. Buyela ngoku. Umbuzo: "Ngenxa yokuba kukho ntoni, Ndingenza ntoni ngoku? ukuze uzive ngcono?”
  4. Yamkela intlungu kwaye uyinike igama; zithintele ekubandezelekeni ngenxa yokuxhathisa.
  5. Thatha umgama kwiingcamango (defusion): jonga ngaphandle kokukholelwa yonke into oyicingayo.
  6. Phuma kwindima yexhoba. Phinda ufumane i-arhente nangoloyiko.
  7. Lumkela ulwimi lwakho lwangaphakathi; iphelisa absolute kunye nemiqathango yokoyisa.

Ukuziqeqesha ngokusuka kukuzithemba, hayi kumandla akhohlakeleyo

Ukuzeyisa ngokwenene kuvela ixabiso(wena) kunye nokulungelelanisa izenzo kunye nento oyijonga njengebalulekileyo. Ukuzinyasha kaninzi kusilela; uthando oluzinzileyo Ukuzingisa kondla ngaphezu kokuba netyala.

Isenzo njengomqhubi wenkuthazo

Inkuthazo idla ngokuza emva ukwenza intshukumo. Ukuba wenze isigqibo sokuba into ethile ixabisekile, qala ngayo inyathelo elincinci; ukubona iziphumo zakwangoko komeleza umjikelo.

Yenza izigqibo zibe lula kwaye ulungelelanise iinkqubo

Izixhobo imikhwa oko kunciphisa ukungqubana kokwenziwa kwezigqibo. Iimenyu zeveki, iibhloko zomsebenzi eziphambili, kunye nee-ajenda nge ukuqeshwa okungaxoxiswana ngako ukwenza umthambo okanye ukufunda bajika izinto ezibalulekileyo zibe yinto engenakuthintelwa.

Ukuziphatha, umgudu kunye nentsingiselo

Uqeqesho luvela “kumfundi”: ukunxulumanisa nombono kwaye sikhonze ngezenzo. Kwakhona sisenzo ukuzithemba: zinike oko kukulungeleyo, nokuba kuyakubiza. ukuthandana kunye inkqubo, kungekhona nje umphumo.

Umgaqo weeyure ezingama-24

Emva kokuba wenze isigqibo, yenza isenzo esilula kwiiyure ezingama-24. Yaphula i-inetia yokucinga ngaphandle kokwenza. Xa uthandabuza, khetha ukuhambisa: umzimba nengqondo ziyasabela kwisenzo.

Ulawulo lweemvakalelo kunye nokuzeyisa

Ukuzeyisa kukuzilawula. Iyaphuhlisa ngqondweni ukubona iimpembelelo, inkuthazo yangaphakathi ukuhlala ikhosi kunye ukuzithemba ukuzingisa xa utyhafile. Imithambo emincinci yemihla ngemihla efana gcina idayari, cwangcisa imisebenzi emithathu ephambili kunye kucamngca Imizuzu eyi-10 ngosuku yomeleza "imisipha."

Ubomi abuyi kuhlala njengoko ulindele; ewe inokulawulwa ngakumbi Ukuba uyayamkela kwaye wenze. Ukuqala namhlanje ngesenzo sekhonkrithi kunokutshintsha inertia yeveki yonke.