Isimo seFlow Esisheshayo: Ukuhlola Ukugxila Kwakho Ezinsukwini Zomsebenzi Ezihlukene

Kungani Ukugxila Kuzizwa Njengothuli Olushintshashintshayo

Bengingakholwa ukuthi ukufinyelela ku-flow kwakudingeka intera enkulu yesikhathi eseqondile; empeleni ikhalenda yami yayilingana nomqoqo wezinto ezincane—imihlangano emincane, ukuhamba ezitolo zokuthenga, ukubhala imicabango ngokushesha nokuxhumana nomndeni. Phakathi nosuku, ngizwa ngilahlekile, ngikhathele ngokwengqondo futhi ngikholwa ukuthi ubuciko bekuyinto engingayithola njengomcimbi.

Uma lokhu kukuzwa njengento oyazi, awuwedwa. Impilo yemisebenzi yanamuhla iphila ekushintsheni konxibelelwano, futhi njalo ukushintsha lokhu kuthatha isiqeshana somgomo wakho. Ingqondo ibiza lokhu “switch cost”—ubungozi bokuyeka omunye umsebenzi uqale omunye. Ngisho nezikhawu ezincane zidinga ingqondo yakho ukuba ibuyekezwe, ibuyisele inkumbulo yomsebenzi futhi igxile. Ngaphandle kosizo oluhle lwamasu lezi zinhlangano ezincane zingaba nomthelela omkhulu wezinqamulelo zokwenza izinqumo.

Ngakhululwa ikhodi lapho started ukubheka flow hhayi njengomgijimi omude kodwa njengokuhlanganiswa kwezimo ze-micro-flow. Ngokwenza imiqondo yokusekelwa kwemvelo, imikhuba emfushane kanye nezikhawu ezifushane, ngiyithola futhi ngithola izindawo zokugxila okujulile. Nansi indlela ongayenza nawe.

Ingqondo Ye-Snapshot Flow

Flow ivela lapho inselele ihlangabezana nobuchwepheshe endaweni encane yokungaphazamiseki. Ngokuvamile silandela amahora omsebenzi ngaphandle kokuphazamiseka kodwa i-attention restoration theory ikhumbuza ukuthi ubuchopho bethu bungabuyiselwa ukugxila ngokubamba ukusebenzisana kwezinto ezincane uma sizigqaja ngemigomo ethile: ubuningi obuthambile, izimfuno ezincane kumonakalo oqondiswe futhi nemivuzo emincane yesikhashana.

Ucwaningo lwe-ADHD lugcizelela amandla wokuthola impendulo esheshayo kanye nezimpawu ecacile. Uma uphatha imisebenzi yokwenziwa, izaziso zekhalenda kanye nemibono engatholakali, i-prefrontal cortex yakho ingakhathazeka. I-Micro-flow isebenzisa ukunqwaba ukunqoba okusheshayo nezimpawu zokuzwa ukuze kuvuswe ukuzibandakanya:

• Inselele ngemithombo emincane: Khetha umgomo owukwazi ukufeza ngaphansi kwemizuzu eyi-10. Impumelelo encane ikhuthaza i-dopamine, umvikeli wokuzishiyela umsebenzi.
• Iziteshi zokuzwa: Ukushintsha ukukhanya, ukumboza umzimba okusheshayo noma iphupho elilodwa lingavusa ukugxila.
• Impendulo esheshayo: Ukuqaphela inquma—kwesigaba sokuthi “kusetshenziswe umsebenzi”—kuhlala kugcina ingqondo yakho ihlale ifakwe.

Ukuhlanganisa lezi zinto kukuvumela ukuba uphase ku-flow ngenkathi uyokusha imizuzu emi-5 nje kuphela.

Izimpawu Zemvelo Zokuvuselela Ingqondo Yakho

Uma ungakwazi ukuhlela isiqeshene esiyizigidi ezimbili, kufanele uvikela indawo yakho. Izimpawu zemvelo zenza uhlelo lwakho lokugxila libe nezindlela eziphambili zokwakha izindlela ezibonakalayo. Ngokuhamba kwesikhathi ingqondo yakho izofunda ukuxhumanisa lawa ma-signal nombono wokugxila.

• Indawo yokugxila egxilwe kuyo: Uma usekhaya, thatha ishelfu esincane, ikhona noma ibhentshi yangaphandle njengendawo yakho encane yokugxila. Ukubona lokhu kukhuthaza ukugxila.
• Isithunzi esingadluli: Sebenzisa icula ethile yomculo noma umsindo wangemuva njengoba kudingeka. Uma uyacindezela, ingqondo yakho iyakuvuma ukuthi sekuyisikhathi sokugxila.
• Shintsha ukukhanya: Vula noma ukuse, noma ushintshe ukushisa kwembala. Lokhu kushintsha okuncane kukhombisa ingqondo yakho ukuguquka kwemodi.
• Isiqalo sombuso: i-essential oil ye-citrus noma mint ingasiza ukuvuselela imizwa yakho. Xhumanisa njalo nezikhathi zokugxila ezimfushane ukuze kwakhe isixhumanisi sebungua.
• Uphawu olubonakalayo: Vula ikhadi elincane noma i-sticky note elithi “ready”/kubikwazi ku-“done” ngakudinga. Ukwenzisa lokhu kuyisibonakaliso sokuqala nesokuphela kwe-micro-flow session.

Ukudlula ngisho noma ngelinye iqiniso kungadala i-Pavlovian nudge ekugxileni uma usuku lwakho luhlukumezeka.

Micro-Routines Ongazenza Noma Kuphi

Ukuzimisela ezinqumweni eziqinile kungaphumela ergonomic lapho uhamba phakathi kwemisebenzi. Kunalokho, thatha micro-routines—imigqa emibili kuya kwezithathu yemizuzwana emibili elindele ukugxila kwakho ngokushesha.

1. Isinguquko Somqondo Wokenkampani Ngezwi: Yima imizuzwana eyi-10, uphefume ujulile bese ucabangela igama elilodwa elibekwe umgomo ozayo—“bhala,” “khodi,” “hlela,” “biza.” Phefumla ngokucabanga kathathu.
2. Ukuhlola Umzimba Kwesibili: Thinta amakhanda nezinqe zakho. Manisa ukucindezeleka. Khulula ngokusukuma kwehlombe bese wenza ukuhamba kwama-hip okuncane. Ukuhlola umzimba ngokushesha kusetha uhlelo lwakho lokuxhumana.
3. Ukubuyisela Umfanekiso Ngokubona Kwezwe: Khetha into eyodwa etafuleni, eyodwa ngaphandle kwefasitela, eyodwa esikrinini sefoni yakho. Zibize ngokuthula. Lokhu kukucacisa okwamanje.
4. Ukuthinta Kwemivimbo Esihlukanisayo: Phakamisa ithambo ngothando kusayina ngokulandelana, ziphindise bese uphinda. Lolu hlu luncane lwezizathu luyakhombisa izinzwa zakho zokuzwa futhi luphazamisa ukugxila.
5. Mini-Brain Dump: Qopha inothi lomsindo elimalungiselelo emizuzwini engu-30 wokucupha izimvo zakho. Ukukhuluma kususa inkumbulo yomsebenzi futhi kuvule amasongo engqondo.

Le mikhosi ngayinye ingenziwa esikhundleni, esikhulwini noma phakathi kwezincitho. Zidinga ukulungiswa okungalingani futhi zineqhaza elikhulu lokugxila ngokushesha.

Ukuphumula Okucwangcisiwe Ukuze Vuselele Amandla Akho

Ukuphumula akuyona isikhathi esilahlekile uma usisebenzisa ngendlela efanele. Kuyabuyisa ukugxila okuqondile futhi kuvimbela ukucindezeleka. Ucwaningo lukhombisa ukuthi ukuphumula okungama-3 kuya ku-10 izikhawu njalo ngemizuzu engu-25 kuya ku-50 yezenkambiso yokusebenza kunikeza ukubuyiselwa okuhle kakhulu.

1. Ukunyakaza Okuthuthukisayo: Vuka, unyakaze izandla phezulu noma ugijime kancane emnyango wezindlu yakho imizuzwana emibili. Umzimba uhambisa igazi futhi ususa izunsu engqondweni.
2. Microdose Yemvelo: Uma ukwazi, phuma ngaphandle, bheka izihlahla noma isibhakabhaka ukuze uthole imizuzu emithathu. Ngisho nezimbali eziyinqaba zinikeza umphumela wokubuyiselwa.
3. Ukushintsha Okuzwayo: Ulalele ingcebe emfushane ye-instrumental noma umculo wemvelo. Ukukhahlela kwezwi kube ukuphumula kwengqondo.
4. Umkhuba Wamanzi: Phuza ingilazi yamanzi ugxile ekuzizeni. Ukulondoloza amanzi kuthinta ukusebenzisana kwememori okwengeziwe kunalokho esikwazi ukuthi kuphatha.
5. Ukuzindla Okufushane: Vala amehlo akho ulandele ukuphefumula kwakho. Lokhu kuphakamisa ukulawula kokungaphakathi nombono.

Ukusebenzisa lezi zikhawu kuvimbela ukudinwa kwezengqondo kusukela kuhlopha umsebenzi wakho futhi kuyakhuthaza ukulindela ukuvakasha okulandelayo kwe-micro-flow.

Ukuhlanganisa ngethole Indlela Ngamathuluzi Asushane Ngokulimi Lwomsindo

Ngisakhlelisa ukulinganisa imicabango phakathi nosuku, kodwa ngithole ukuthi ukuhlanganisa lezi ama-hacks kanye nethuluzi lokulayishwa ngomlomo njenge nxt kuyakhuphula i-micro-flow yami. Ngesikhathi ngizwa ukugxila kwami kuwaphuka ngithi “Hey nxt, thatha izimvo zokulungiselela umhlangano” noma “Hey nxt, kimiwenze ukuze nginiswe ukuphumula ezinsukwini ezizayo zokufundisa.” Uhlelo luyafakwa ngokugcwele futhumisa imibhalo, kudala imisebenzi efakwe ngokuqondile evumelanayo nezimo futhi kugcina uhlu lwami lwezinto ukuze kube lula kunyakatho.

Ngenxa yokuthi angikhiphi ukubhala noma ukuhlela izabelo engqondweni ngiyogwema ukulahlekelwa ukuguquguquka kwezimo. I-nxt ayincoma izindodo bese icacisa ukuthi yini okufanele ukuxazulula ngokulandelana kwehlohlelo, izimo zamandla kanye nezinto eziphezulu. Kuyakhomba njengehlelo lwesibili olubhekwa:”Nantsi isikhathi sakho esilandelayo se-flow.”

Nxa uxuba izimpawu zemvelo, imikhuba emincane, ukuphumula okuhleliwe kanye nokusekelwa ngomlomo kuzo zonke izinsuku zakho, ushintsha umsebenzi owahlukanisiwe ube izimpempe zokugxila eziqhubekayo. Flow akuyona inganekwane egunyazwe kumabizo amahora amade noma kumijahlandla wekakhathon wokuphela kweweekend. Iyaphila ezinyathelweni ezincane futhi.

Sesikulungele Ukuhlela Flow Yakho nge nxt

Kukhona nini ilanga lokulinda isiqeshana esingatholakali sesikhathi? Qala kancane, sebenzisa isiqalo esisodwa noma i-micro-routine namuhla bese ubona ukugxila kwakho kubuyela esimweni esisha. Uma ulungele ukubeka amandla okugqamisa ukunakwa kwakho, zibize i nxt. Thepha imisebenzi yakho, phambuka ku-micro-flow futhi ubone ukuthi izikhathi zokusebenza okujulile zingaba yindlela yakho yesimanje yokusebenza.

Nika ubuchopho bakho ukuphumula, iziqalo nokuzisholo okufanele bese usho ukukhipha ukuxabani emini. Ngoba i nxt ilapho, flow izoba ngaphansi kwakho onjengakusetshenziswa njalo.