Ukuguqulwa okulungileyo kwi ** eziphambili ** iziphumo!
Ukuqala kolu hambo lweNoFap malunga nexesha le-10, bendicinga ukuba kuya kuba kuhle wandise iziphumo! Ukuzigcina ndikhuthazekile ndajoyina i-90 Day Accountability Challenge. Ndiza kwenza imisebenzi emininzi ngexesha lam leentsuku ezingama-90 eza kundinceda ndibe ngumntu owonwabileyo, onamandla, onengqeqesho. Ndicebisa ukuba wenze ezi nazo, kuba ngokungathandabuzekiyo ziya kwandisa umgangatho wobomi bakho.
- 1. Ukucinga okulungileyo kunye nohlengahlengiso Oku kuya kukunceda ubuyisele ingqondo yakho ekubeni icinge ngendlela eyakhayo. Nantsi indlela oyenza ngayo:-Xa ingcinga engalunganga okanye imvakalelo ingena engqondweni yakho, yilungise kwakhona loo ngcinga ibe yeyakhayo. Ukuhlaziya uGoogle ukuba awuyazi ukuba yintoni na. – Xa ujongene nengxaki, yamkele kwaye ugxininise kwizisombululo endaweni yengxaki ngokwayo. – Xa wenze okulungileyo okanye wenze into entle, zivuze ngengcinga entle. “Ndiyoyika kakhulu ukuba ngubani onokuyenza le nto!” Akuzange nanini Thetha kakubi kuwe kanye xa woyisakele into. Oko akuyi kuzisa nto ilungileyo. Nikela ingqalelo kwizinto ezintle. Sukucinga okanye uthethe izinto ezimbi kwabanye abantu. Ayikuniki nto ingaphaya komsindo.
- 2. Ukuqinisekiswa Iziqinisekiso ziingxelo ezilungileyo ozicengcelezayo okanye ozicingela ngokwakho. Okukhona uyenza, kokukhona ingqondo iya kuziqhelanisa naloo miyalezo. Isiqinisekiso sinokujongeka ngolu hlobo: "Ndomelele kwaye ndiqinisekile." okanye “Ndiza kuwufeza umceli mngeni weentsuku ezingama-90”. Ndiphinda iziqinisekiso zam into yokuqala ekuseni ngaphambi kokutsiba ebhedini yam, kwaye into yokugqibela ngokuhlwa ngaphambi kokuba ndilale. Ndibhala phantsi kanye ngemini. Unokwenza kube kanye ngemini usebenzise i-self-hypnosis kanye ngemini ukwenza iziqinisekiso zibe nefuthe elinamandla kuwe. Nali inqaku elilungileyo kwi-self-hypnosis. Yenza isiqinisekiso ngolu hlobo: – Sebenzisa isivakalisi esifutshane, sexesha langoku. Ngalo lonke ixesha sebenzisa "ndim .." ngolu hlobo: "Ndonwabile." - soze sebenzisa amagama alandulayo njengathi hayi, zange okanye hayi. "Andizu fap" Ingqondo engazi nto ayiyi kuqonda "hayi" kwaye endaweni yoko iya kugxila ku "Ndiza kufap". Isiphumo siya kuba sisichasi ngqo kule nto uyifunayo. -Sebenzisa iziqinisekiso ezingaphezu kwe-10. – Musa ukusebenzisa amagama antsokothileyo. Okukhona kulula ukuqinisekiswa ukuqonda, kokukhona kuya kusebenza ngcono.
Nazi ezinye zam: 1. “Ndiyakholelwa kum” 2. “Ndingenza nantoni na endiyifunayo” 3. “Ndonwabile kwaye ndinamandla” 4. “Ndiyabuthanda ubomi bam” 5. “Ndikhangeleka kakuhle”
- 3. Ukudwelisa izinto ezi-3 ezilungileyo Lo msebenzi unamandla kakhulu. Rhoqo ebusuku, dwelisa izinto ezi-3 eziye zakwenza wonwabe okanye wazonwabele kwiiyure ezingama-24 ezidlulileyo. Kulula, kuyakhawuleza kwaye kunamandla. -Uluhlu lwakho lunokubandakanya nantoni na. Ipati eyoyikekayo ubuyiyo, okanye ikomityi enencasa yekofu kusasa. Mhlawumbi umamele ingoma emnandi. -Kubalulekile ukuba ubhale izinto ezintsha yonke imihla. Ngaphandle koko, umthambo awuyi kukunika nayiphi na isiphumo. – Musa ukubhala kuphela Intoni wawuthanda emini, kodwa ngoba uyithandile. Kwakhona zibuze ukuba kutheni izinto ozibhalileyo zenzeke.
- 4. Ukucamngca ngengqiqo Kukho iindlela ezininzi ezahlukeneyo zokucamngca phaya. Ndikhethe ukugxila kwiMindfulness. Ngoba? Kuba iya kukunika ulwazi ngakumbi ngokusingqongileyo kunye nomzuzu ngoku. Uya kukuqonda ngakumbi okwenzekayo okwangoku, endaweni yokugxila kwinto eya kwenzeka kamva, okanye eyenzeke izolo. Ndizama ukwenza iseshoni ye-Mindfulness ye-10 okanye ye-20 ubuncinane kanye ngosuku. Ngokukhethekileyo kabini. Ndineeseshoni ezikhokelwayo ze-CD, kodwa ngophendlo olukhawulezayo ndifumene lo isikhokelo kuGoogle. Kubonakala ngathi igubungela iziseko. Kodwa ndincoma ukukhuphela ukucamngca okukhokelwayo, kuba kulula ukuyilandela kwaye iya kugubungela ubuchule obuninzi.
- 5. Umkhwa wokuphuma emnyango Oku kuhle. Kwakhona kulula ukukhumbula kunye nokwenza. Ngalo lonke ixesha ungena emnyango, zinike ukuma okuhle kwaye wenze uncumo olukhulu ebusweni bakho. Ngalo lonke ixesha uncuma, ingqondo yakho iya kukhupha i-serotonin eya kukwenza wonwabe. Le yindlela entle yokuzigcina kude nosizi lwemihla ngemihla.
- 6. Kegels Ndicinga ukuba kubalulekile ukugcina iphakheji yakho isempilweni ngelixa ungayisebenzisi. Ke ngoko, ndibeke inkqubo elungileyo ye-kegel eya kuthi indincede ndakhe izihlunu ezomeleleyo ezijikeleze ipipi, indivumele ukuba ndome orgasms. Ukuba unengxaki ye-PE, oku kuya kukunceda. Kodwa ke ayisiyiyo yeegels, kodwa kegels. Luhlobo lokuzilolonga oluya kukunceda uphumle kumgangatho we-pelvic kwaye uwenze ube nexesha elincinci. Oku kuyakunceda kuba i-PE ihlala isisiphumo somgangatho we-pelvic. Kuya kufuneka usete inkqubo ekufaneleyo, kwaye ukuba unengxaki ye-PE, sukusebenzisa ii-kegels ezininzi. Endaweni yokujolisa kwii-kegels ezingasemva. Ungafunda ngayo yonke le nto kwaye uyenze njani Apha
- 7. Ukufunda iincwadi Ukugcina ingqondo yam isempilweni ndiye ndagqiba ekubeni ndiqale ukufunda iincwadi. Ayizange ibe yenye yezinto endinomdla kuzo ngaphambili, kwaye ndicinga ukuba kuyafana nakuwe. Injongo yam kukufunda ubuncinane imizuzu engama-30 ngosuku. Ndiye ndazibekela usukelo lokuba mangaphi amaphepha ekufanele ndiwafunde de ndibe ngu X date. Esinye isizathu sokuba ndenze oku kukufumana ukuvuselela kwezinye izinto ngaphandle kweTV okanye ikhompyutha. Xa ufunda, unjalo ngenxaxheba ukufumana uvuselelo endaweni yokuvelela phambi kweTV.
- 8. Misela iinjongo Indlela enkulu yokukhuthazwa kukuseka iinjongo ezifanelekileyo. Xa ulufikelela usukelo uya konwaba, kuba uzibonakalisa ukuba uyakwazi ukwenza izinto. Akunyanzelekanga ukuba ibenzima kakhulu. Zigcine zincinci ekuqaleni kwaye zandise ubunzima ngexesha. Xa ufikelela usukelo lwakho okanye inyathelo elibalulekileyo, zivuze ngento ethile. Ehm, ndinobunzima ekucingeni into endifanele ndizivuze ngayo, ngoko ke ukuba unazo naziphi na iingcebiso, nceda uzithumele!
Ndicinga ukuba oku bekuphelele ngoku. Enkosi ngokufunda. Qhubeka nokulwa ne-PMO kwaye ufikelele kwiintsuku ezingama-90! Uya kuziva wonwabe ngakumbi, ube nokuzithemba ngakumbi kwaye uphile ubomi obungcono ukuba wenza njalo!
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