1 - Maganizo pa Kugwiritsa Ntchito Njirayi Kukulitsa Umoyo Wanu ndi Umoyo
Mukuyang'ana kuti mukhale mawonekedwe, kudya bwino, kutaya thupi, kumverera bwino-kapena zonsezi pamwambapa? Pofuna kuthandizira zolinga zanu zaumoyo, yesetsani kusunga magazini: Chosangalatsa, chosavuta kugwiritsa ntchito, njira yodzisankhira payekha kuti mugwiritse ntchito makhalidwe anu a tsiku ndi tsiku ndikupanga kusintha kosatha.
Gawo la gawo ndi gawo lolemba, magazini ya bullet (yopangidwa ndi wojambula Ryder Carroll) ndi dongosolo lomwe mungagwiritse ntchito ndi bukhu lililonse ndi pensulo.
Mothandizidwa ndi magazini ya bullet, mutha kuyang'ana zinthu zingapo zomwe zimadziwika kuti zimakhudza thanzi lanu, kuphatikizapo zakudya zanu, masewero olimbitsa thupi, kugona, ndi kupsinjika maganizo.
Kulemba zochitika zanu tsiku ndi tsiku, mlungu ndi mlungu, ndi mwezi ndizomwe mwala wapangodya. Pali njira zambiri zowunikira zomwe zikukwaniritsa-komanso zolephera zanu-ndipo pendani zomwe mukupita kuti mukwaniritse zolinga zanu zaumoyo ndi zolimbitsa thupi.
Kafukufuku akuwonetsa kuti kufufuza momwe mukuyesera kusintha kusintha kwabwino kungakulimbikitseni pankhani zokhudzana ndi kulemera. Osati kokha kothandiza kuti mukhale okonzeka komanso pamwamba pa zolinga zanu, kufufuza zomwe mukupitazo kumakuthandizani kuti mukhalebe olimbikitsana ndikupitirizabe kukulirakulira.
2 - Kuyambira ndi Bullet Journal Yanu
Malingana ndi zomwe zipangizo zimapitako, cholembera ndi pensulo kapena pensulo ndizofunikira kwambiri kuti muyambe magazini yanu. Mukakonzeka kuyamba, pali mablogi ambiri ndi mawebusaiti omwe angakutsogolereni pokonza magazini yanu.
Zolinga zoterezi zimapereka zambiri zambiri zokhudzana ndi zofunikira zogwiritsa ntchito magazini yanu, kuphatikizapo malingaliro ogwiritsa ntchito kwambiri ndondomeko ya magazini yanu ndi zinthu zina zofunika.
Musanayambe, yesani kufufuza mawebusaiti monga Instagram ndi Pinterest kuti muwone maganizo ndi kudzoza pogwiritsa ntchito makanema a bullet kuti mukwaniritse zolinga zanu zaumoyo ndi zolimbitsa thupi.
Kumbukirani kuyang'ana pa kumanga magazini ya bullet yomwe ikuyenerera bwino zosowa zanu, ndipo musawope kupanga maluso ndi mapangidwe ndi mapangidwe.
3 - Kukhazikitsa Thanzi Lanu ndi Zolinga Zanu
Pamene mukupita pamagazini yanu, tengani nthawi kuti mufotokoze bwino zolinga zanu zaumoyo ndi zolimbitsa thupi. Lankhulani momveka bwino: Kodi mukuyesetsa kuthamanga hafu ya marathon, kuyambitsa kusinkhasinkha, kuponyera kukula kwa jeans?
Nthawi zina, olemba nyuzipepala amayesetsa kupeza bwino kuthetsa matenda aakulu. Ena amaganizira kwambiri kuti adye chakudya chawo, monga kutulutsa zakudya zowonongeka kapena kudula shuga.
Njira imodzi yabwino yolemba magazini: Mungathe kukhazikitsa zolinga zanu tsiku ndi tsiku, sabata, mwezi ndi chaka. Njira imeneyi ikuthandizani kusokoneza zolinga zanu kuti mukhale osangalala.
4 - Kupanga Chilolezo Cholimbitsa Thupi
Zipangizo zamakono zingatenge mitundu yosiyanasiyana, monga kalendala ya mlungu ndi mlungu yomwe imatchula zochitika zanu za tsiku ndi tsiku. Mukhozanso kuyang'ana pazinthu zosiyanasiyana za ntchito.
Mwachitsanzo, mungaganize kupanga chojambula chomwe chimapangitsa mphamvu yanu yophunzitsira mphamvu , kuphatikizapo mbiri ya masewera olimbitsa thupi omwe amasonyeza kuti chiwerengero cha mapepala amatsitsimutsa.
5 - Kusunga Zakudya Zakudya
Mu kafukufuku wofalitsidwa mu American Journal of Preventive Medicine mu 2008, ofufuza anaganiza kuti kusunga diary ya chakudya kungapangitse kuti mukhale wolemera kwambiri.
Pamene mukuyang'anira chakudya chanu cha tsiku ndi tsiku, gwiritsani ntchito magazini yanu kuti mukhale ndi zizoloŵezi zabwino (monga kulemba nambala ya masamba omwe mudya kapena kuchuluka kwa madzi omwe mwadya tsiku lililonse).
Pambuyo powerenga diary yanu tsiku ndi tsiku kapena sabata, onjezerani malemba kuti muthe kuyang'ana bwino mapulani anu. Lembani maphikidwe omwe mumakonda komanso njira zomwe munayesera kapena mukufuna kuyesera.
6 - Kupanga Challenge Monthly
Kaya muli ndi cholinga choyendetsa 5K yoyamba, pitani patsogolo ndi yoga yanu, kapena yesetsani masewera a masiku 30 kapena yesetsani kuyang'ana mapulani omwe mukufuna kuti mukwaniritse cholinga chanu.
7 - Kuwunika Zinthu Zolimbitsa Thupi
M'zaka zaposachedwapa, timapepala timene timakhala tikudziwika pakati pa anthu omwe ali ndi thanzi labwino, kuphatikizapo kupweteka kwa mtima, matenda opweteka a m'mimba (IBS), kusowa tulo, migraines, nyamakazi, ndi ululu wammbuyo.
Ngati mukudwala matenda aakulu, yesetsani kugwiritsa ntchito magazini yanu kuti muzilemba ntchito zanu za tsiku ndi tsiku, zizindikiro, kudya zakudya, ndi kugwiritsa ntchito mankhwala.
Kuyang'ana mmbuyo pa logiloli kungakuthandizeni kudziwa zoyambitsa zolaula, zomwe zimakupatsani mphamvu yochuluka pa matenda anu. Kugawana zolembazi ndi dokotala wanu kungathandizenso kupititsa patsogolo umoyo wanu wathanzi.
8 - The Habit Tracker: Chida Chodabwitsa ndi Chosavuta Chothandizira Thanzi Labwino
Ngati mukuyesetsa kukhala ndi thanzi labwino komanso thanzi labwino, chizoloŵezi chokhala ndi chizolowezi chingakhale chimodzi mwa zinthu zothandiza kwambiri m'magazini yanu. Kawirikawiri yokonzedwa mu mawonekedwe a tchati, imakulolani kuti muzitsatira zizolowezi zambiri pamalo amodzi.
Mukamapanga chizoloŵezi chanu, ganizirani za kusintha kwabwino komwe mumakhala kofunika kwambiri kwa inu. Izi zingaphatikizepo kusintha kwa zakudya zanu (monga kudya zakudya zamagulu pa chakudya chilichonse), masewero anu olimbitsa thupi (monga kugunda masitepe 10,000 pa tsiku), dongosolo lanu loyendetsa nkhawa (monga kusinkhasinkha kwa mphindi 15 m'mawa), ndi / kapena chisamaliro chadzidzidzi (monga kuyendetsa pansi kukagona pa ora lapadera usiku uliwonse).
Ambiri olemba magazini amatsatiranso zizoloŵezi zathanzi monga kutenga mavitamini, kuchepetsa nthawi yachindunji usiku, ndi kuchepetsa kumwa mowa wawo.
Polemba ntchito zomwe mwatsiriza tsiku lililonse, mukhoza kuona mosavuta kumene mukupita patsogolo-ndi kumene mukufunika kuyesetsa. Nthawi ina kusintha kwathanzi kumakhala gawo lachizoloŵezi chanu, yesetsani kulowetsa icho ndi chinthu chatsopano mumakhalidwe anu.
9 - Mfundo Zowonjezera Zowonjezera Zomwe Zingakuthandizeni Kupeza Thanzi Lanu ndi Zolinga Zanu
Mukasunga magazini ya bullet, kumbukirani kuti cholinga chachikulu ndikupanga magazini yanu kuti ikuthandizeni. Nthawi zambiri, izi zikutanthawuza kuyang'ana kupatula zofunikira za zakudya ndi kuchita masewera olimbitsa thupi ndikudzidalira pa zomwe zimapindulitsa kwambiri. Mwachitsanzo, mungayese kusunga mndandanda wa mabuku olimbikitsa kuwerenga, malo atsopano oti apite, kapena masewera olimbitsa thupi kuti apange.
Ndibwino kuti magazini yanu ikuwonetseni mzimu ndi umunthu wanu wapadera, kuti mufike pofikira kukwaniritsa zolinga zanu za thanzi komanso zolimbitsa thupi ndikupeza kukwaniritsidwa kwambiri pa moyo wa tsiku ndi tsiku.
> Chitsime:
> Hollis JF, Gullion CM, Stevens VJ, et al. Kuchepetsa Kulemera kwa Pakati pa Kukanika Kwambiri Kwambiri Pakati pa Mayeso Okhuta Zofooka. Magazini ya American Medical Prevention Medicine. 2008; 35 (2): 118-126.