
طقوس صباحية لمزيد من الإنتاجية
6 طقوس صباحية بسيطة يمكن أن تجعلك تشعر بمزيد من الإنتاجية
إذا كنتي مثلي ، تعتبر نفسك بومة ليلية ، فسوف تفهم صعوبة الاستيقاظ في الصباح الباكر جيدًا. عندما تستيقظ في الصباح وتلتقط هاتفك للصفح عبر Instagram لترى كيف أن جميع الأشخاص الموجودين في الصباحقد قامو بالفعل بالتوين الصباحي كاملًا ، وصنعوا وجبة فطور رائعة ، ولفوا شعرهم وطبقوا مكياجهم ، تأنيب الضمير يمكن أن يؤدي إلى بداية سلبية لليوم.
ومع ذلك ، بعد سنوات وسنوات من الضغط على زر الغفوة الخاص بي إلى أقصى حد وإعطاء نفسي 34 دقيقة من وقت الاستعداد الذي أعلم أنني بحاجة إليه ، سئمت بصراحة من بدء يومي في بسرعة. تشرح إيلينا توروني ، أستاذة علم النفس الاستشاري والمؤسس المشارك لعيادة تشيلسي لعلم النفس ، “إذا كان لديك صباح متسرع ، فمن المحتمل أن ترتفع مستويات التوتر لديك عندما تبدأ العمل. من المحتمل أن يؤثر ذلك على مستويات التركيز والإنتاجية وجودة عملك “.
لذا ، للمساعدة في اعادة هيكلة حياتي ، طلبت من بعض كبار الخبراء في الأعمال تحديد بعض طقوس الصباح ليوم أكثر إنتاجية.
وفقًا للخبراء، هذه هي الطريقة المثالية لبدء يومك.
حضر قائمة مهام

حسنا ، هذا شيء يمكننا القيام به بالتأكيد. لا شيء يجعلني أشعر بالإنتاجية مثل قائمة جيدة. القيام بأعمال القائمة المذكورة هو موضوع آخر. يوضح عالم النفس ومؤلف كتاب Little Book of Self Care ، Suzy Reading ، “يبدأ الصباح السلس في الليلة السابقة. ضع ملابسك وقم بعمل قائمة مهام يمكن أن تنتظرك حتى الصباح. الالتزام بها على الورق يساعدك حتى لاتظل تشتت انتباهك “.
ابدأ يومك بهدوء

عندما يتعلق الأمر بفتح عينيك بالفعل ، من السهل أن تشعر بالإرهاق في الدقيقة التي يبدأ فيها عقلك في النهوض. ومع ذلك ، فإن مفتاح البداية الهادئة هو التغلب على الضغط.
لتقليل خطر البداية المجهدة بشكل أكبر ، من المهم إعادة تقييم الطريقة التي تستيقظ بها. ينصح مايكل جيمس وونغ ، سفير Rituals ومؤسس Just Breathe بالنوم والاسترخاء ، “احصل على منبه لطيف. إن بدء اليوم بضوضاء صاخبة ليست طريقة رائعة لبدء الصباح. لا أحد يحب الشعور بالاندفاع والإلحاح قبل أن تغادر. ” أنا أحب مصباح Lumie الذي اشتريته مؤخرًا ، والذي يوقظك بلطف من خلال محاكاة شروق الشمس الطبيعي

الاستيقاظ من أغطية الأسرة الأنيقة هذه من H&M تجعل أوقات الصباح أسعد .

استيقظ بهدوء بفضل ساعة المنبه التي تحاكي شروق الشمس. لقد غيرت تماما طريقة نهوضي في الصباح الباكر.
إعطاء الأولوية للعناية بالبشرة

قد يبدو روتينك الصباحي للعناية بالبشرة وكأنه شيء آخر تضيفه إلى قائمة الأشياء التي يزيد على التوتر ، ولكن اتضح أن السماح لنفسك بالوقت للاستمتاع بها يمكن أن يحدث فرقًا كبيرًا. “ابدأ يومك بلمسة محبة وستقوم بتدوير ال oxytocin – وهو هرمون الاحساس بالسعادة. يقول ريدينغ إن نظامنا الجمالي لا يساعدنا فقط على الشعور ببعضنا البعض بل يغير كيمياء دماغنا.
إذن ما هي الحيلة؟ “بدلاً من الصفع عليه ، ضع مرطبك أو غسول الجسم أو الماكياج برفق. قم بتطبيق هذا الإجراء بعناية حقيقية وتعاطف مع الذات ، مذكّرًا نفسك أنه يمكنك أن يكون مكانًا آمنًا خاصًا بك أيضًا “.
فكر في الطعام والشراب

إذا كنت لا تعتبر نفسك شخصًا يحب الإفطار ، فاستمع. سواء كنت تعمل من مكتب أو صوفا أو على قدميك طوال اليوم ، فإن فوائد وجبة إفطار مغذية تتجاوز بكثير ماتتوقع. يقول ريدينج: “التغذية تغذي مزاجك ووضوحك العقلي مثلما يفعل جسمك”. “تهدف إلى مصدر جيد للبروتين. فكر في ذلك كغذاء للدماغ.
والخبر السار هو أن لا أحد يقترح عليك التخلي عن قهوة الصباح أو الشاي. ومع ذلك ، قد يكون من المفيد تقييم الوقت الذي تستهلكه فيه بالضبط. “احصل على طقوس الكافيين قبل الظهر. حيث أن الكافيين له تأثير من خمس إلى سبع ساعات ، لذلك حتى إذا كنت تعتقد أنه لا يؤثر على قدرتك على النوم ، فإنه يؤثر على الجودة “.
تمدد و تنفس

أفضل طريقة للتحرك في الصباح؟ ننصح القراء بتحويل تمرين الصباح إلى طقوس. “قف بحزم وخذ نفسًا عميقًا من أنفك ، وارفع ذراعيك للخارج وأعلى رأسك. انظر إلى يديك واشعر أن هذا يرفع مزاجك. عندما تتنفس من أنفك ، اخفض ذراعيك ببطء للخلف وانظر للأمام بشعور من التركيز. “قم بإضاءة شمعة أو رش بعض العطر للحصول على طاقة إضافية. يمكن أن تكون الرائحة طريقة بسيطة لتغيير مزاجك “.
إذهب الى الخارج

قد يكون العثور على الوقت للخروج من المنزل قبل بدء اليوم أمرًا صعبًا بالنسبة للبعض ، لكن الخبراء يحذرون من أنه ليس من الطقوس أن يمكن تجاهلها. يقول ريدينج: “احصل على بعض أشعة الشمس والهواء النقي في وقت مبكر من يومك. قم بتغيير الأجواء مع قائمة تشغيل الموسيقى الخاصة بك. إن السماح بدخول الضوء وإحاطة نفسك بالطبيعة يمكن أن يساعد في تعزيز إيقاعاتك اليومية”.

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