Kusintha kwabwino kwa ** zabwino kwambiri ** zotsatira!
Pamene ndikuyamba ulendo uno wa NoFap chifukwa cha nthawi ya 10th, ndinaganiza kuti ndibwino kuwonjezera zotsatira! Kuti ndikulimbikitseni ndekha ndinalowa mu 90 Day Accountability Challenge. Ndidzachita ntchito zingapo patsiku langa la 90 lomwe lingandithandize kukhala munthu wokondwa, wamphamvu, wodzudzula. Ndikukulimbikitsani kuti muzichita izi, chifukwa mosakayika adzakulitsa umoyo wanu.
- 1. Maganizo abwino ndi kukonzanso Izi zikuthandizani kuti ubongo wanu ukhale wamaganizidwe abwino. Umu ndi m'mene mumachitira: - Maganizo olakwika akamalowa muubongo wanu, sinthani ganizo lanu kukhala labwino. Google ikukonzanso ngati simukudziwa kuti ndi chiyani. - Mukakumana ndi vuto, livomerezeni ndikuganizira mayankho ake osati vuto lenilenilo. - Mukachita zabwino kapena mwachita kanthu kabwino, dzipindulitseni ndi malingaliro abwino. “Ndikulakalaka kwambiri kuchita izi!” Palibe uzilankhula wekha zoipa ukalakwitsa zinazake. Izi sizingabweretse chilichonse chabwino. Muziganizira kwambiri zinthu zabwino. - Osamaganiza kapena kunena zinthu zosayenera kwa anthu ena. Sizimakupatsani china chilichonse kupatula mkwiyo.
- 2. Zovomerezeka Zitsimikiziro ndi mawu abwino omwe mumatha kunena kapena kuganiza nokha. Mukamachita zambiri, ubongo umazolowera uthengawo. Kutsimikiza kumatha kuwoneka motere: "Ndine wolimba mtima komanso wotsimikiza." kapena "Ndikwaniritsa zovuta za masiku 90". Ndimabwereza zomwe ndikunena koyamba m'mawa ndisanadumphe pabedi langa, ndipo chinthu chomaliza madzulo ndisanagone. Ndimalembanso kamodzi patsiku. Muthanso kugwiritsa ntchito kudzidzimutsa kamodzi patsiku kuti izi zikuthandizeni kwambiri. Pano pali nkhani yabwino yokhudzimitsa. Pangani chivomerezo motere: - Gwiritsani ntchito chiganizo chachifupi, chamakono. Gwiritsani ntchito "Ndine .." motere: "Ndine wokondwa." - Never gwiritsani mawu osalimbikitsa monga ayi, ayi kapena ayi. "Sindingathe" Maganizo osazindikira sangamvetse "not" ndipo m'malo mwake azingoyang'ana pa "Ine ndidzasintha". Zotsatira zake zidzakhala zosiyana kwambiri ndi zomwe mukufuna. - Musagwiritse ntchito zowonjezera zoposa 10. - Musagwiritse ntchito mawu ovuta. Kutsimikiza kumakhala kosavuta kumvetsetsa, kumakhala bwino.
Nazi zina zanga: 1. "Ndimadzikhulupirira" 2. "Ndikhoza kuchita chilichonse chomwe ndikufuna" 3. "Ndine wokondwa komanso wamphamvu" 4. "Ndimakonda moyo wanga" 5. "Ndikuwoneka bwino"
- 3. Kulemba zinthu zabwino za 3 Ntchitoyi ndi yamphamvu kwambiri. Usiku uliwonse, lembani zinthu zitatu zomwe zakusangalatsani kapena zomwe mwasangalala nazo m'maola 3 apitawa. Ndiosavuta, yachangu komanso yamphamvu. - Mndandanda wanu ungaphatikizepo chilichonse. Phwando lodabwitsa lomwe mudali, kapena khofi wokoma m'mawa. Mwina mudamvera nyimbo yayikulu. - Ndikofunika kuti mulembe zinthu zatsopano tsiku lililonse. Kupanda kutero, masewerowa sangakupatseni zotsatira. - Osangolemba chabe chani mumakonda masana, koma chifukwa mumakonda. Dzifunseni nokha chifukwa chake zinthu zomwe mwalembazo zinachitika.
- 4. Kusinkhasinkha mwalingaliro Pali zambiri za njira zosiyanasiyana zosinkhasinkha kunja uko. Ndinasankha kuganizira za Mindfulness. Chifukwa chiyani? Chifukwa zidzakupatsani chidziwitso chochuluka cha chilengedwe ndi mphindi ya tsopano. Mudzadziŵa zambiri zomwe zikuchitika panthawiyi, m'malo moganizira zomwe zidzachitike mtsogolo, kapena zomwe zinachitika dzulo. Ndiyesera kuchita 10 kapena 20 mphindi zokambirana nthawi imodzi patsiku. Makamaka kawiri. Ndili ndi CD yomwe inatsogolera magawo, koma ndikufufuza mofulumira komwe ndapeza izi chitsogozo pa google. Zikuwoneka kuti zikuphimba zoyambira. Koma ndikulimbikitsani kutsitsa kusinkhasinkha kwina, chifukwa ndikosavuta kutsatira ndikutsata njira zina.
- 5. Njira yolowera pachipatala Izi ndi zabwino. Komanso kosavuta kukumbukira ndikuchita. Nthawi iliyonse imene mumayenda pakhomo, dzipatseni malo abwino ndikumwetulira nkhope yanu. Nthawi zonse mukamwetulira, ubongo wanu udzamasula serotonin yomwe idzakusangalatseni. Iyi ndiyo njira yabwino yopezera chisoni cha tsiku ndi tsiku.
- 6. Kegels Ndikuganiza kuti ndikofunikira kuti phukusi lanu likhale lathanzi osaligwiritsa ntchito. Chifukwa chake, ndakhazikitsa chizolowezi chabwino cha kegel chomwe chingandithandize kupanga minofu yolimba kuzungulira mbolo, ndikulola kuti ndikhale ndi ziwalo zowuma kapena zotupa. Ngati mukudwala PE, izi zikuthandizaninso. Koma sizokhudza kegels, koma kumbuyo kegels. Ndi mtundu wa masewera olimbitsa thupi omwe angakuthandizeni kupumula pansi m'chiuno ndikuchepetsa. Izi zithandizira popeza PE nthawi zambiri imakhala chifukwa chakumangika kwapakhosi. Muyenera kukhazikitsa chizolowezi chomwe chikukuyenererani, ndipo ngati mukudwala PE, musagwiritse ntchito ma kegel ambiri. M'malo mwake muziyang'ana kumbuyo kwa kegels. Mutha kuwerenga za zonsezi ndi momwe mumachitira Pano
- 7. Kuwerenga mabuku Kuti ubongo wanga ukhale wathanzi ndaganiza zoyamba kuwerenga mabuku. Sanakhalepo chidwi changa chachikulu m'mbuyomu, ndipo ndikuganiza kuti mwina ndizofanana ndi inu. Cholinga changa ndikuwerenga osachepera mphindi 30 patsiku. Ndakhazikitsanso zolinga zamasamba angati omwe ndiyenera kuwerenga mpaka X tsiku. Chifukwa china chomwe ndikuchitira izi ndikulimbikitsidwa ndi zinthu zina kupatula TV kapena kompyuta. Mukamawerenga, ndiye mwakhama kumangokhalira kukondowetsa mmalo mwa kutengeka mwachangu pa TV.
- 8. Ikani zolinga Njira yabwino yolimbikitsira ndikukhazikitsa zolinga zoyenera. Mukakwaniritsa zolinga zanu mudzakhala osangalala, chifukwa mumadzitsimikizira kuti mutha kuchita zinthu. Sichiyenera kukhala chovuta kwambiri. Asungeni pang'ono pachiyambi ndikuwonjezera kuvutikako panthawi. Mukafika pacholinga chanu kapena chochitika chachikulu, dzipindulitseni ndi china chake. Ehm, ndikuvutika kuti ndidziwe zomwe ndiyenera kudzipindulira ndekha, kotero ngati muli ndi malingaliro aliwonse, chonde tumizani!
Ndikuganiza izi zinali zonse tsopano. Zikomo chifukwa chowerenga. Pitirizani kumenyana ndi PMO ndikufikira masiku 90! Mudzakhala osangalala, khalani ndi chidaliro chachikulu ndikukhala moyo wabwinoko ngati mutero!
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