Prawdziwe powody dla których masz mało czasu i jak to naprawić

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Każdy ma takie dni, w których czujemy, że ścigamy się z czasem. Nie mamy czasu na wykonanie naszej pracy, czasu dla siebie, ani pójście na siłownię lub dokończenie pracy. Sprawdź co robisz źle i skorzystaj z naszego poradnika.

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To głupie czuć, że nie powinniśmy prosić o pomoc –  przecież każdy potrzebuje tego od czasu do czasu. Czy zgadzasz się z którąkolwiek z rzeczy poniżej?

  • Pracę możesz wykonać sam
  • Myślisz, że tylko Ty doświadczasz swoich problemów
  • Ludzie pomyślą, że jesteś niezorganizowany, jeśli nie będziesz wykonywać pracy samodzielnie
  • Ludzie odrzucą Cię, jeśli poprosisz o pomoc

Te stwierdzenia są powszechne. Niektórym z nas łatwo jest zarządzać czasem. Ignorowanie potrzeby pomocy w zarządzaniu czasem może powodować depresję lub niepokój. Jeśli utożsamiasz się z powyższymi stwierdzeniami, czytaj dalej. Powiemy Ci, jak rozpoznać, dlaczego brakuje Ci czasu i co możesz zrobić, aby to naprawić.

DZIESIĘĆ POWODÓW I ROZWIĄZAŃ DLA PRESJI CZASU

Nie stresuj się, jeśli nie czujesz, że w ciągu dnia jest wystarczająco dużo czasu. Kiedy zidentyfikujesz przyczyny tego i zaczniesz wprowadzać małe zmiany, poczujesz się pewnie w zarządzaniu czasem. Oto dziesięć powodów, dla których czujesz, że czas się kończy i rozwiązanie każdego z nich.

1. Twój harmonogram snu nie jest odpowiedni

Spanie jest czynnością niezbędną dla zdrowego stylu życia. Jeśli zaśpisz, poczujesz, że w ciągu dnia nie ma wystarczająco dużo czasu. Jeśli tak się czujesz, ułóż harmonogram snu i trzymaj się go. Kiedy kładziesz się spać i budzisz się wcześniej, możesz poczuć się lepiej przygotowany do ukończenia pracy w ciągu dnia.

Wstawaj wcześniej i zyskaj więcej czasu dla siebie rano przed pracą na wykonanie zaplanowanych  zadań. Śpij i wstawaj wcześnie, aby poprawić swój nastrój i ogólne samopoczucie, pozostawiając więcej czasu sobie i innym. Tylko nie mów „tak” na wszystko, o co proszą cię inni.

2. Nie umiesz odmawiać

Kiedy zgadzasz się pomóc wszystkim innym, zabierasz sobie czas. Zanim zgodzisz się komuś pomóc, zastanów się, czy jest to dla ciebie dobre zadanie. Wiele osób uważa, że ​​odmowa jest niegrzeczna, ale ma to kluczowe znaczenie dla zdrowia psychicznego i zarządzania czasem. Zdobywanie uznania u kolegów z pracy jest ważne, ale nie pozwól, aby zabrało Ci to czas, którego potrzebujesz dla siebie.

Oto kilka skutecznych sposobów, dzięki którym możesz powiedzieć „nie” i nadal utrzymywać przyjaźń lub relację biznesową.

  1. Podaj krótkie wyjaśnienie, dlaczego nie możesz pomóc, jeśli uważasz, że nie jest to konieczne.
  2. Przejmij kontrolę i powiedz, że pomożesz, kiedy będziesz miał chwilę wolnego czasu.
  3. Zorientuj się, czy ktoś przypadkiem tobą nie manipuluje, abyś się zgodził, a następnie jak najszybciej zamknij sprawę.
  4. Wyznacz granice i nie pozwól innym tych granic przekraczać.
  5. Poznaj siebie i bądź pewny swoich ograniczeń.
  6. Bądź konsekwentny.

Jeśli nie nauczysz się odmawiać ludziom, nigdy nie znajdziesz czasu dla siebie ani będziesz mógł efektywnie zarządzać swoimi obowiązkami. Kolejną ważną rzeczą do nauczenia się, jest właśnie zarządzanie wyznaczonymi zadaniami. Jeśli nie zrobisz listy, nie będziesz wiedział, jak wykorzystujesz swój czas i gdzie „przelatuje” ci on przez palce.

3. Nie robisz codziennej listy rzeczy do zrobienia

Musisz zaplanować swój czas, zanim będziesz mógł zwiększyć swoją produktywność. Ludzie, którzy myślą, że nie mają wystarczająco dużo czasu, nie układają dobrze swojego dnia. Kiedy kładziesz się spać, zrób listę rzeczy do zrobienia na następny dzień. Gdy ukończysz zadanie, skreśl je z listy, będzie cię to motywować do dalszych działań. Tzw. checklisty rzeczy do zrobienia mówią dokładnie, co zrobiłeś w ciągu dnia i wiesz, jak spędzałeś czas. Poprawi to twój nastrój, wprowadzając zdrowy sposób myślenia i co najważniejsze – zdrowych nawyków.

4. Masz niezdrowe nastawienie

Jeśli masz negatywne nastawienie, trudno jest czuć się zmuszonym do wykonywania swojej pracy. Kiedy czujesz się przygnębiony, może to prowadzić do prokrastynacji i będziesz zbyt często marnował swój czas. Stwórz swój poranny nawyk:

  • Przejrzyj swoją listę rzeczy do zrobienia
  • Zjedz zdrowy posiłek
  • Ustal swoje codzienne cele i zastanów się, jak je osiągnąć.

5. Nie stawiasz sobie konkretnych celów

Prostym rozwiązaniem, aby poczuć się bardziej produktywnym, jest wyznaczenie sobie konkretnych celów. Konkretny cel wygląda tak:

  1. Napisz esej na 1000 słów na studia.
  2. Zadzwoń do urzędu i załatw tam wyznaczone sprawy.
  3. Zebranie podpisów pod dokumentami do końca dnia.
  4. Sprawdzaj swoją skrzynkę mailową tylko dwa razy dziennie o określonych godzinach.

Cele te pomogą Ci zarządzać czasem. Dlatego uczyń je konkretnymi, jasnymi i osiągalnymi.

6. Ciągle sprawdzasz skrzynkę pocztową

Jeśli stale sprawdzasz pocztę, marnujesz czas. Powinieneś ustawić minutnik w telefonie i sprawdzić pocztę, gdy się włączy powiadomienie. Pozwól, aby e-maile spływały do skrzynki. Ty w tym czasie skup swój czas na wykonaniu swojej pracy. Z pewnością zrelaksuje Cię to, bo skończysz zadanie. E-mail nie jest jedyną rozrywką w pracy.

7. Pozwalasz, aby rozpraszacze odciągały Ciebie od pracy

Media społecznościowe to ogromna forma rozrywki, która niemiłosiernie pożera kilka godzin dziennie. Przestań spędzać na tym wiele godzin! Dokończ swoją pracę, a następnie nagrodź się. Upewnij się, że ustawiłeś limit czasu na przeglądanie sieci. W przeciwnym razie możesz stracić więcej czasu, który mógłbyś poświęcić na inne ważne zadania, takie jak dieta.

8. Masz złą dietę

Nasza dieta wpływa na nasze codzienne życie. Jedzenie i nastrój są ze sobą ściśle powiązane. Więc nie kupuj fast foodów. Zamiast tego spróbuj zjeść zdrową sałatkę. Jeśli zrobisz to właściwie, stanie się to nawykiem i poprawi się twoje ogólne samopoczucie. Obejmuje to dobre samopoczucie psychiczne i fizyczne. Niezdrowe odżywianie powoduje wahania nastroju. Tak więc jedz zdrowo i bądź szczęśliwy, a z czasem poczujesz się mniej zestresowany, a praca będzie łatwiejsza.

9. Nie chodzisz na siłownię

Wiele osób myśli, że ćwiczenia zabiorą im czas, ale udowodniono, że zarządzanie czasem i ćwiczenia mają ze sobą związek. Po dobrej rutynie treningowej szybciej wykonasz zadania i prawdopodobnie osiągniesz lepsze wyniki. Poprawi to również twoją sylwetkę i pomoże ci się zorganizować.

10. Jesteś zdezorganizowany

Przygotowanie to klucz do sukcesu. Kiedy planujesz i organizujesz, zyskujesz mnóstwo czasu. Zamiast wstawać i wybierać, co zjeść na śniadanie, wybierz strój i spakuj torbę na cały dzień – zrób to poprzedniego wieczoru. Możesz nawet wstępnie ugotować śniadanie i podgrzać je następnego dnia. Poprawia to zarządzanie czasem.

 

Pokazaliśmy Ci, jak poprawić zarządzanie czasem i dlaczego ludzie czują, że nie mają wystarczająco dużo czasu. Z kim się identyfikujesz i co zrobisz, aby dokonać zmiany? Mamy nadzieję, że te wskazówki pomogą Ci zachować szczęście, zdrowie i odzyskać kontrolę nad swoim życiem. Jeśli zastosujesz się do naszych wskazówek, zobaczysz wyniki już od pierwszego dnia.

 

 

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    This makes your shoulder muscles really stretch out, which other shoulder workouts don’t. The key to the success of the Post Delt Fly lies in the constant pressure offered by the resistance bands. This pressure ensures that the rear deltoids are engaged all through the whole movement, providing a complete workout for these muscle tissue.
    For those that workout from residence or outside without tools, the shoulder muscle tissue is usually a troublesome muscle group to target (as can again muscles). However, with the best workout routines, you’ll find a way to successfully target your shoulders with simply your body weight. You simply have to place your physique so it has to press against gravity. This movement targets the outer a half of the mid traps along with the rear delts. This exercise will assist improve your again width and obtain the coveted 3D aesthetics.
    Pull the band apart along with your proper hand, as if pulling a bow, squeezing your again and shoulder muscular tissues and bending your elbow as you do that. When it involves coaching frequency, there are many variables to take into account. For example, your age, your recovery routine, food plan, and the intensity of your session all impacts how your body will react, get well and rebuild.
    In The Meantime, there was no distinction between the grips for middle deltoid muscle exercise. Most of my shoulder workouts include ample workout routines for not only the front and center deltoid, but in addition the posterior or rear deltoid. To do that train, modify the ankle strap in your higher arm simply above the elbow. The attachment to the cable pulley ought to be positioned on the inside part of your arm. If the cable pulley is adjustable, set it to a position just below hip top. If the pulley position is not adjustable, use the pulley from the ground position.
    These muscular tissues attach to the humerus, offering support for the glenohumeral joint (ball and socket joint of the shoulder). The upright row has a bad name, previously canceled by the health world for worry of shoulder impingement. While that’s a different debate, the upright row has made a comeback and is great for attacking the medial delts. When lateral elevating, one huge mistake is focusing on the palms above the elbows. You can even do these with cables to hit the side delts from a unique angle. Using dumbbells, we will easily isolate every muscle head to build large shoulders. For some workout routines you can do more reps. The forward-leaning push-ups are an instance.
    It’s involved in additional capabilities including complicated actions, like lifting your arm and rotating it when your elbow is at a 90-degree angle. What’s extra, I’m going to handle essentially the most requested questions associated to deltoids and shoulder exercises. I’m also going to give you the most effective workout routines and exercise suggestions on your deltoids, whatever the gear you’ve on hand. Whether Or Not you could have a full fitness center or just your body weight, I’ve received a deltoid exercise for you. Although the deltoids might not be your top precedence in phrases of muscle building and energy training, it is vital that you simply don’t overlook them.
    Stand up explosively and use this momentum that will help you pull the bar up the front of your physique to mid-chest peak. To do it, hold a barbell with an overhand, barely wider than shoulder-width grip in entrance of your thighs. Hold a barbell with an overhand, barely wider than shoulder-width grip in front of your thighs. The Bradford press combines regular with behind-the-neck barbell presses. Lengthen your legs powerfully and use this momentum to help you push the weight up and overhead.
    This variation makes the lateral increase much more efficient by putting yourself ready that fully eliminates any momentum from your arms and hips. Your aim is to get your smaller rotator cuff muscle tissue driving the movement. If you as an alternative seize a pair of dumbbells and extra effectively isolate the shoulders, you’ll be able to actually construct strong shoulders. Use momentum to boost your arms as a lot as ninety degrees, so you’re performing a swinging movement.
    Aside from the traditional body weight train, I’m also going to throw in some resistance band workout routines as I know a lot of you have a set at home. If you’re on the lookout for more of the best deltoid workouts to add to your workouts, you can take a glance at my article on Best Delt Workouts to see more examples. That means the finest way to build and develop your deltoids is to use lighter weights and intensely concentrate on the contraction. Strengthening all elements of the deltoid muscle— anterior, lateral, and posterior—can dramatically improve your posture.
    Your muscular tissues are going to feel big and full after these workouts (especially Workout 1 and 3 above). The beneath video has a dumbbell-only exercise for shoulders but also exhibits you how to properly warm-up before going into your working sets. Right Here you’re dedicating the whole exercise to shoulders, and solely shoulders. This is going to let you hit each angle of your shoulders with 6 workout routines.
    Instead of performing the curl with the elbows all the method down to the aspect, you are going to pull your elbows back as you perform the curl. Seated cable rows are excellent for mid-back improvement as a end result of they supply fixed tension, guaranteeing efficient muscle activation. Emma is a Well Being Science graduate, certified private trainer, and author.
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