Phefumla, Khuluma, Yenza: Ukuzindla Okuncane Okuxhaswe Ngomsindo
Ngangicabanga ukuthi ukuzindla kudinga imizuzu engamashumi amabili engaphazamiseki esihlalweni esithambile sokuhlala phansi. Impilo yangempela ayinikeli ngalokho — izixwayiso zekhalenda zanda, izingxoxo ze-imeyili ziba yiningi, futhi ingqondo yami iyagijima iya emgomile wesikhathi olandelayo ngaphambi kokuba umsebenzi wamanje uphelele. Ngokuhamba kwesikhathi ngabona iqiniso elithethelela: ukuzindla kungangenela ezikhala. Ukuphefumula okwemizuzwana emithathu kanye nesikhumbuzo esithulile esishunyayelwe kimi kungabuyisa ukugxila kwami ngaphandle kokuphazamisa usuku.
Le ndatshana icubungula isayensi ngemuva kwe-ukuzindla okuncane, ichaza ukuthi kungani ukukhuluma nawe uqobo ukuze ubuyele emhlabeni manje kusebenza, futhi ikhombisa ukuthi ungazama kanjani nalezi zikhathi ezincane usebenzisa ukuphefumula kwakho, izinzwa zakho nomsindo wakho siqu.
Amandla wokuzindla okuncane
Ucwaningo lukhombisa ukuthi noma izikhathi zokuzindla ezimfishane zincipisa ukucindezeleka, zicacise ukucabanga, futhi zandisa ukuzithiba. Omunye umcwaningi wathola ukuthi abasebenzi abamisa ukuphefumula izikhathi ezimbili zemizuzwana eziyishumi bazizwa bekhululekile kakhulu uma kuqhathaniswa nabalingani babo abaqhubeka /besenza umsebenzi ngaphandle kokuphumula. Okunye ukuhlolwa kuphakamise ukuthi ukuphumula kwemizuzwana emithathu ngaphambi kokushintsha imisebenzi yehlisa ukudinwa kwengqondo.
Ngokubeka ukuzindla njengokuncane micro kunokuba i-marathon, siyenza ibe lula ukuthi ihanjiswe. Isikhawu sokuma singenzeka phakathi kwe-imeyili, phakathi kwezinsipho zekhofi, noma ngesikhathi isitofu sishisa amanzi. Izinyathelo eziwusizo zokuzindla okuncane zifaka:
- Isikhathi sokuphefumula: Phefumula izibalo ezimbili, uphume izibalo ezimbili.
- Ukuhlola kwezinsizwa: Khomba umsindo wokuzungeza.
- Ukubuyisela umzimba: Wehla amaphatha, khulula amazinyo.
Ngoba lezi zindlela azidingi ukungcikeka noma ukuma okukhethekile, zifanele izinhlelo ezimatasa.
Kungani Ukukhuluma Kukubeka Emuva
Ukuzikhuluma ngaphakathi kungazwakala kuyinqaba ekuqaleni, kodwa i-cognitive psychology ibiza lokhu self-regulatory speech - indlela eqinisekisiwe yokuzinza. Uma ukhuluma ngenhloso yakho (“Ngikhona, ngiphefumula”), ulimi nezibani zokunyakaza zisebenza ndawonye, ziqinisa ukuxhumana phakathi kwengqondo nomzimba. Izikhumbuzo ezikhulunywayo ziletha:
- Ukucaca: Ukuguqula umcabango osheshayo ube ngamazwi avulekile kwenza kube sobala.
- Ukuzibophezela: Ukuzwakalisa lokhu kukunika umthelela ongcono kunokukhuluma ngaphakathi.
- Ukugxila: Umsebenzi olula wokwakha amagama uwususa ukunakwa okwaziyo ukulandela i-point eyodwa.
Abaningi wethu bashubsheka iziqondiso ngaphansi komlomo wethu (ukhiye, isikhwama, ifoni
) ngaphandle kokwazi ukuthi siyenza i-micro-mindfulness.
Ukwakhiwa Kwakho kwe-Micro-Mindfulness Prompts
Awudingi amadivayisi—qala ngale fomu yezinyathelo ezinhlanu:
- Khetha isisho sokushukuma - esifushane, esicacile, esinemfundo. Izibonelo: “Thatha ukuphefumula”, “Yima bese ubuyisa”.
- Namathela kumkhuba omncane - ukuphefumula okujulile amabili, ukuhlola umsindo, noma ukugwema amahlombe.
- Faka esimisweni esikhona - utshele isisho nsuku zonke uma uvula i-inbox yakho noma uma ungena emhlanganweni.
- Bhala izibuyekezo - bhala inothi elisheshayo ekugcineni kosuku mayelana ukucindezeleka noma amazing ukugxila.
- Lungisa - lungisa isisho noma umkhuba ngokusekelwe kulokho okuhlala kulula futhi okunomphumela.
Amathiphu Okuyisisekelo Emikhubeni Eqhubekayo
- Qala kancane: Iminuzwana emithathu ibalulekile; ukungaguquguquki kuqhathaniswa nobunzima.
- Sebenzisa izikhumbuzo ezibonakalayo: I sticky note enesisho sakho sokuvusa isenzo.
- Qasha ozakwethu: Yabelana ngale mnqumo nabangane noma nabalingani ukuze kube nokuzibophezela komphakathi.
- Gubha amaphutha amancane: Isisho sokuthula esithi “Nice work” siqinisa umjikelezo wokuzijiyisa.
- Landa kancane: Uphawu lwemibhalo encwadini yakho lugcina intuthuko ibonakala ngaphandle kokuba umsebenzi wesikhashana.
Amathuluzi ezwi Angasiza Ukubamba Okufunekayo
Uma i-micro-mindfulness isijwayelekile, ungabona ezinye izikhathi lapho ukukhuluma ngomsindo kulula kunokubhala—ikakhulukazi emisebenzini esheshayo nezikhumbuzo. Izinhlelo zokuphatha imisebenzi ezisekelwe ezwini ezifana ne-nxt** zikusiza ukulayisha le micabango ngqo futhi zigcine zihlelekile esikhathini esizayo, kushintsha ukungcola kwengqondo ngokugxila okuphumile.**
Ukuletha Konke Ndawonye
Ukuzindla okuncane kuyinto ejulile ejulile efakwe kumasekhondi. Ngokuhlanganisa ukuphefumula, izinyathelo ezilula, nezikhumbuzo ezikhulunywayo zakho, ungaqeda ukungenelela ukuze uzibophezele esikhathini samanje phakathi kokuqaqamba kwosuku. Qala ngesikhashana esincane namuhla; vumela ukuthi kungabonakala ukuthi ukuphila okunengqondo akuphathelene kuphela ezitulini kodwa nasezikhala phakathi kwezimbuzi zakho zokuphefumula ezilandelayo.
Uma uthola ukuthi ukhuluma ngenhloso kuyakhululeka, cabanga ukuzama ithuluzi elisemqoka ngomsindo elingathiwa nxt ukuze ubambe imisebenzi ngesikhathi ingqondo yakho iwela—okufakazela ukuthi ingqondo yakho ingenamaqhubu ukuze iphefumule, iqaphele futhi ibuyisele ukugxila okuthule.