Abanye abantu bangase badinge uhlelo lokusebenza olu-10% olubasiza ukuba bajabule kakhudlwana ekuphileni kwabo kwansuku zonke. Uhlelo lokusebenza lungahlinzeka ngamathiphu nezeluleko zokuthi ungajabula kanjani, kanye namathuluzi okusiza abantu bafinyelele imigomo yabo. Ukwengeza, uhlelo lokusebenza lunganikeza ukusekela nesikhuthazo sokugcina abantu bejabule usuku lonke.
Uhlelo lokusebenza olu-10% olujabulisayo luyi- mindfulness ukuzindla lokusebenza ukuthi kwaba idalwe nguDkt. Dan Siegel, udokotela wengqondo nomsunguli wohlelo Lokunciphisa Ukucindezeleka Okusekelwe Mindfulness. Uhlelo lokusebenza lunikeza abasebenzisi ukuzindla okuqondisiwe nokuzivocavoca ukuze babasize bajabule kakhulu futhi baneliseke ezimpilweni zabo. Uhlelo lokusebenza lunikeza futhi inkundla yomphakathi lapho abasebenzisi bangabelana ngolwazi lwabo nezeluleko omunye nomunye.
Ungayisebenzisa kanjani 10% Ujabule Kakhudlwana
Ayikho impendulo elingana nosayizi owodwa kulo mbuzo, njengoba indlela engcono kakhulu yokusebenzisa u-10% Ujabule Kakhudlwana incike ezidingweni zakho kanye nezinjongo zakho. Kodwa-ke, amanye amathiphu okuthi ungayisebenzisa kanjani i-10% Ujabule Kakhudlwana afaka:
1. Qala ngokuthi ukufunda incwadi 10% Ngijabule. Lokhu kuzokunikeza ukuqonda okuyisisekelo kwamasu nezimiso ezishiwo encwadini.
2. Bese uzama ukusebenzisa amanye amasu empilweni yakho yansuku zonke. Lokhu kuzokusiza ukuthi ube nengqondo futhi ujabule ngokuphelele.
3. Okokugcina, qhubeka nokusebenzisa lezi zindlela kuze kube yilapho seziphenduke imvelo yesibili kuwe. Lokhu kuzokusiza ukuthi ufinyelele izinjongo zakho zesikhathi eside kanye nezinhloso zenjabulo ngokushesha kunangaphambili!
Ungayisetha kanjani
Ayikho impendulo elingana nosayizi owodwa kulo mbuzo, njengoba indlela engcono kakhulu yokusetha i-10% Ejabulisayo incike ezidingweni zakho kanye nezintandokazi zakho. Kodwa-ke, amanye amathiphu okuthi ungakwenza kanjani u-10% Ujabule Kakhudlwana ahlanganisa:
1. Zibophezele kuwena ukuthi uqale ukujwayela imikhuba ejabulisayo engu-10%. Uma usukwenzile lokhu kuzibophezela, qiniseka ukuthi unamathela kukho!
2. Qaphela imicabango nemizwa yakho usuku lonke. Uma uqaphela imicabango nemizwa yakho, ungakwazi ukulawula kangcono indlela osabela ngayo kuyo.
3. Zinike isikhathi sakho usuku ngalunye. Kungakhathaliseki ukuthi lokho kusho ukugeza okuphumula, ukufunda incwadi, noma ukuchitha isikhathi nabangani nomndeni, qiniseka ukuthi uzinika isikhathi nendawo.
4. Yiba nomqondo ovulekile ngokuzama izinto ezintsha. Uma unomqondo ovulekile mayelana nokuzama izinto ezintsha, uyoba maningi amathuba okuba uthole injabulo empilweni ngaphandle kwendawo yakho yokunethezeka.
Ungakhipha kanjani
Ayikho inqubo ethile yokukhipha ye-10% Yenjabulo Kakhudlwana, njengoba kuwuhlelo lwedeskithophu olungakhishwa ngokususa amafayela alo.
Yenzelwe ini
10% Okujabulisayo yi-a incwadi kaDan Harris ukuthi ixoxa ngendlela yokwandisa injabulo ekuphileni komuntu. Ibhuku linokuzivocavoca okuhlukahlukene namathiphu okusiza abafundi ukuthi babe nenjabulo.apps.
10% Izinzuzo Ezijabulisayo
1. Kungenzeka ukuthi ujabule futhi waneliseke ngempilo yakho.
2. Kungenzeka kakhulu ukuthi ube nobudlelwano obungcono.
3. Kungenzeka ube nempilo engcono futhi ube nengcindezi encane empilweni yakho.
4. Maningi amathuba okuba ube nomsebenzi/ibhalansi yempilo engcono.
5. Kungenzeka ukuthi ube nomuzwa onamandla wokuzethemba nokuzethemba.
6. Maningi amathuba okuba ujabule futhi uphile impilo ende uwonke.
7. Mancane amathuba okuba ube nokukhathazeka noma ukucindezeleka empilweni yakho.
8. Mancane amathuba okuba ube nezinkinga zempilo ezihlobene nokucindezeleka njengesifo senhliziyo, unhlangothi, noma umfutho wegazi ophakeme.
Amathiphu amahle kakhulu
1. Yenza uhlu lwezinto ezikujabulisayo futhi unamathele kuzo.
2. Zinike isikhathi sakho nsuku zonke sokwenza okuthile okukujabulisayo, ngisho noma kuyimizuzu eyi-10 nje.
3. Xolela futhi ube nozwelo kuwena, noma ngabe izinto zingahambi ngendlela yakho.
4. Funda ukuzihleka - kuyindlela engcono kakhulu yokuqeda ukucindezeleka nokukhathazeka.
5. Qaphela imicabango namazwi akho - indlela okhuluma ngayo nawe ibalulekile!
6. Ukuzivocavoca njalo - akusizi nje kuphela ukuthi uzizwe ungcono ngokomzimba, kodwa kungasiza ekuthuthukiseni isimo sakho sengqondo futhi kunciphise amazinga okucindezeleka.
7. Xhumana nabangane nomndeni - ukuchitha isikhathi nabathandekayo kungenye yezindlela ezingcono kakhulu zokunciphisa ukucindezeleka nokuthuthukisa injabulo iyonke.
8. Zibekele imigomo - kungakhathaliseki ukuthi ukwenza abangane abaningi noma ukukhiqiza kakhulu emsebenzini, ukuba nemigomo kuzokusiza ukuthi uhlale usendleleni futhi ufinyelele izinjongo zakho ngokushesha kunokuba ungenayo noma yimiphi imihlahlandlela ebekiwe.
9. Lala ngokwanele - ungatholi ngokwanele ukulala kungaholela ekwandeni amazinga okucindezeleka, okungase kuholele ekwenyukeni kwamazinga okungajabuli sekukonke.
Okuhlukile kokungu-10% Okujabulisayo
Ziningi ezinye izindlela 10% Ukujabula. Ezinye zezindlela ezingcono kakhulu zifaka:
1. ukuzijwayeza ukuzindla noma ukunaka
2. ukuzibandakanya emisebenzini ekwenza ujabule, njengokuchitha isikhathi nabangani noma nomndeni, ukuhamba ngezinyawo, ukwenza imisebenzi yokudala, njll.
3. ukuzama izinto ezintsha ezikwenza ujabule, njengokuzama into entsha yokuzilibazisa noma ukudla endaweni yokudlela ongakaze uye kuyo ngaphambili.
4. ukusebenzisa iziqinisekiso ezinhle noma ukuzikhulumela ukuze uzizwe ujabule futhi waneliseke kakhulu ngempilo
5. ukufuna ukwesekwa kwabanye abanezinjongo nezimiso ezifanayo nezakho ukuze ukhulise injabulo yakho.
6. ukuzibekela imigomo engokoqobo futhi usebenzele ukuyifinyelela isinyathelo esisodwa ngesikhathi esikhundleni sokulindela ukuthi konke kuzohamba kahle kusukela lapho usuhambe.
7. ukuthatha ikhefu njalo usuku lonke ukuze uphumule futhi uzivuselele ngokwenza okuthile okukujabulisayo (isb., ukufunda incwadi, ukuhambahamba phandle, ukulalela umculo)
Ngiyawathanda amaselula nobuchwepheshe, i-Star Trek, i-Star Wars nokudlala imidlalo yevidiyo
