UQhagamshelwano lwakho luPhantsi-iindlela ezili-15 zokulwa nobulolo obukude

Xa ucinga ngomsebenzi ogqibeleleyo, zeziphi iinkalo eziwenza?

Iiyure eziguquguqukayo? Iinzuzo ezilungileyo? Ulwabiwo lwenkcubeko ngooLwezihlanu?

Kuthekani ngabantu?

Kwi-2016, omnye umrhumo ongaziwa Guardianwabhala indlela awayelele ngayo ebhedini, ejonge eluphahleni xa bekufanele ukuba usendleleni eya emsebenzini.

Wayewuthanda umsebenzi wakhe yaye wayehlawulwa kakuhle ukuze awenze. Sekunjalo, ngaloo ntsasa, akazange akwazi ukungcangcazela luloyiko ngenye imini eofisini.

Wayengqongwe 'ngabantu abakrelekrele, abahlekisayo, abanengqondo efanayo' yonke imihla, kodwa bengekho namnye kubo. Abahlobo bakhe ababini abasebenza ngaphambili babeyishiyile inkampani, kwaye ngoku wayephethe iqela lesizukulwana ngaphandle kwakhe, waziva elikheswa ngokupheleleyoiiyure ezingama-45 ngeveki.

Imveliso yakhe yehla kwaye waqala ukutsala nzima ukwenza umgudu omncinci ofunekayo emsebenzini wakhe.

Kulapho wayamkelayo loo nto ubulolo emsebenzini yingxaki yokwenene.

Ngoku sikwelinye icala lobhubhani, mhlawumbi nawe ukubethile. ngakumbi ukuba usebenza ekhaya apho unxibelelwano lokwenyani lomntu lunqabile, ukuba lukhona kwaphela.

Ke, ewe, umsebenzi onzima usenza sikhathazeke kakhulu.

Kodwa ungakhathazeki, kukho iindlela zokulwa…

• Kutheni ubulolo bakho bubalulekile
• Iingcebiso zokuziva uqhagamshelwe
• Qala kancinci, yenza unxibelelwano

Kutheni Kubalulekile Ukuba Lilolo

Isithukuthezi sisenokuba yenye yeemeko eziva kulula kakhulu ukutshayela phantsi kombhoxo. Kodwa esi ayisosilonda sesisu (kakhulu, kuya kufuneka uhlolwe) kwaye oku ayisiyonto 'engaphandle kwamehlo, ngaphandle kwengqondo'.

Ubulolo buhlala ngaphakathi ngokupheleleyo engqondweni.

Itya iingcinga zakho kunye nezenzo zakho de ube likhoba lomntu, usenza ubuncinci bomsebenzi wakho we-Intanethi ngaphambi kokuba uchithe ubusuku bonke uzama ukuzikhupha kwi-funk yakho engalunganga ngexesha lomsebenzi ngentsasa elandelayo.

• Ukuba unesithukuthezi, unamathuba angaphantsi kwe-7 ukuba ubandakanyeke emsebenzini. (Usomashishini)
• Unethuba eliphindwe kabini lokucinga ngokuyeka umsebenzi wakho xa unesithukuthezi. (Cigna)
• Ukuziva unesithukuthezi emsebenzini kunciphisa ukusebenza komntu kunye neqela, kunciphisa ubuchule bokuyila kwaye kuphazamisa ukuqiqa kunye nokwenza izigqibo. (Umbutho wezeMpilo waseMerika)

Ngoko, ubulolo bunjalo intlekele yomsebenzi wakho okude, kodwa ikwahamba kakhulu ngaphaya kwemveliso yakho yomsebenzi.

Lidabi lakho impilo yengqondo kunye nomzimba:

• Isithukuthezi sibi kakhulu kwimpilo yakho kunokuba likhoboka lotywala, ukutyeba kakhulu okanye ukutshaya iisigarethi ezili-15 ngosuku. (KwiYunivesithi yaseNew Hampshire)
• Ubulolo bunxulunyaniswa nomngcipheko ophezulu wesifo sentliziyo, ukuncipha kwengqondo kunye ne-Alzheimer's. (Isizwe seZiko lezeMpilo)
• Ubulolo bonyusa umngcipheko wokufa ngama-60 ukuya kuma-84%. (I-American Journal ye-Epidemiology)

Wowu. Akumangalisi ke ngoko ukuba ubulolo buye bachazwa njengobhubhani wezempilo.

Iyasulela. Ngokuzimisela; njengentsholongwane yokwenyani. Olunye uphononongo olwenziwe yi University of Chicagowafumanisa ukuba abantu abangengobantu banesithukuthezi abahlala phakathi kwabantu abangamalolo banako kubamba ukuziva ulilolo.

Ke ngenxa yomsebenzi wakho, impilo yakho kunye nabanye abakungqongileyo, lixesha lokuba wenze utshintsho oluthile.

Iingcebiso zokuziva uQhagamshelwe kumsebenzi wakho okude

Isithukuthezi esikude sisenokuziva ngathi sisithintelo ekufuneka usinyamezele ukuze ufumane ilungelo lokusebenza kwindawo enqabileyo, yabucala, kodwa inyani yeyokuba akufanele unyamezele konke konke.

Sonke sizizidalwa zasekuhlaleni kwaye unxibelelwano olusisiseko lwabantu akufuneki luthathwe njengempahla yorhwebo ukurhweba ngentuthuzelo.

Ungazifumana zombini. Kukuwe nobabini kunye nendawo osebenzela kuyo ukufumanisa ukuba njani, kodwa nanga amanye amacebiso onokuwazama ngoku:

Yintoni onokuyenza...

#1 - Phuma endlwini

Nguwe Amaxesha e-3 kunokwenzeka ngakumbiukuziva unelisekile ekuhlaleni ngelixa usebenza kwindawo osebenza kuyo.

Sithanda ukucinga ngokusebenza 'ekhaya' ngokungqongqo nje usuka ekhaya, kodwa ukuhlala wedwa kwisitulo esinye esineendonga ezine ezifanayo imini yonke yindlela eqinisekileyo yokuzenza lusizi kangangoko.

Lilizwe elikhulu apha phandle kwaye lizele ngabantu abafana nawe. Phuma uye kwikhefi, ithala leencwadi okanye indawo osebenza kuyo; uya kufumana intuthuzelo kunye nobuqabane phambi kwabanye abasebenzi abakude kwaye uya kuba nemeko-bume eyahlukileyo enika uvuselelo olungaphezulu kuneofisi yakho yasekhaya.

Owu, kwaye oko kubandakanya isidlo sasemini, kwakhona! Yiya kwindawo yokutyela okanye ube nesidlo sakho sasemini epakini, ejikelezwe yindalo.

#2 - Lungiselela iseshoni encinci yokuzilolonga

Hlala nam kule nto...

Akusiyo imfihlo ukuba ukuzivocavoca kwandisa umthamo we-dopamine kwingqondo kwaye ngokubanzi kuphakamisa isimo sakho sengqondo. Ekuphela kwento engcono kunokukwenza wedwa kukwenza nabanye abantu.

Seta ngokukhawuleza 5 okanye 10 imizuzu yonke imihla ukuze jima kunye. Fowunela nje umntu oseofisini kwaye ulungelelanise iikhamera ukuze bafote wena kunye neqela lenza imizuzu embalwa yamaplanga, ucofe, ukuhlala kunye nantoni na eyenye.

Ukuba uyenza okwethutyana, baya kukunxulumanisa ne-dopamine hit abayifumana yonke imihla. Kungekudala, baza kuxhuma kweli thuba bathethe nawe.

#3 - Yenza izicwangciso ngaphandle komsebenzi

Ekuphela kwento enokuphelisa ubulolo kukuchitha ixesha nabantu obathandayo.

Mhlawumbi ufikelela ekupheleni kosuku lokusebenza apho ungakhange uthethe namntu. Ukuba ayikhange iqwalaselwe, loo mvakalelo ingalunganga inokuhlala ubusuku bonke kude kube ngentsasa elandelayo, xa ibonakalisa uloyiko ngolunye usuku lokusebenza.

Umhla wekofu wemizuzu engama-20 kunye nomhlobo unokwenza umahluko wehlabathi. Iintlanganiso ezikhawulezayo kunye nabo basondeleyo kuwe unako yenza njengeqhosha lokuseta kwakhonakwaye ndikuncede ujongane nolunye usuku kwiofisi ekude.

#4 – Cwangcisa incoko 'engaqhelekanga' emsebenzini

Ezona ncoko zanelisayo nabalingane zinqabile malunga nomsebenzi.

Misela iqela 'elingaqhelekanga' kwinkqubo yakho yemiyalezo yangaphakathi kwaye uncokole ngemidlalo, izilwanyana zasekhaya, ukutya; izinto eziqhelekileyo onokuthetha ngazo malunga nesipholile samanzi.

Ukuphuma kwingqondo 'yomsebenzi' kunye kwingqondo yomntuLe ndlela iya kukunceda wenze unxibelelwano olungcono nabasebenzi osebenza nabo. Bayakuxabisa ikhefu elincinci emsebenzini kwaye baya kuba nethuba lokuzibandakanya kulo kwixesha elizayo.

#5 – Fowuna, musa ukuthumela umyalezo

Njengabantu, siphenjelelwa ngakumbi bubuso bomntu kunamazwi abo.

Musa ukonqena – kwixesha elizayo xa ufuna umntu wento ethile, nokuba incinci, batsalele umnxeba.

Ukubona ubuso bakho rhoqo kuya kukhumbuza wonke umntu ukuba ulilungu leqela kwaye hayi into engenabuso ngamanye amaxesha imiyalezo ethi abayikuva ngexesha lentlanganiso.

#6 - Fumana isilwanyana sasekhaya

Ubuqabane buthatha ngeendlela ezininzi kwaye enye yezona zinto ziqhelekileyo ziphakathi komntu kunye nesilo-qabane sakhe.

Uninzi lwezilwanyana zasekhaya, kodwa ngakumbi izinja, zimnandi isinika amandla xa siziva sinesithukuthezi. Basoloko bekhona ngenxa yakho, kanye ecaleni (okanye ngaphezulu) kweenyawo zakho ngelixa usebenza.

Kunye nokubonelela ngesiqabu kubulolo bomsebenzi okude, bakwakunika indawo enkulu yokuthetha ngalo lonke ixesha ufowunela oogxa bakho.

Ngokunyaniseka - yamkela i-doggo encinci kwaye ubone ukuba bangaphi abantu abafuna ukukufowunela ngevidiyo.

#7 -Qhuba i-convo

Lo unokuvakala ucacile, kodwa uninzi lwethu ludla ngokuhlala phantsi lulindele ukuba incoko ize kuthi.

Ukuba oogxa bakho baxakekile basenokungacingi ngokubangela incoko ngendlela enokuthi ivele ngayo eofisini. Yiba ngowokuqala ukuthetha into; uya kufumanisa ukuba abantu baya kwenza uthando ukubambisa.

#8 - Zama ukucamngca

Iyamangalisa indlela umsebenzi owenza wedwa osebenza ngayo ekupheliseni ubulolo.

Kodwa ngokwenene iyasebenza. Kwe Izifundo ze-13kwimiphumo yokucamngca ngesithukuthezi, i-11 kubo yabonisa ukuhambelana okulungileyo.

Awudingi ngaphezu kwemizuzu emi-5 ngosuku kule nto. Yenza ngaphambi komsebenzi ukuba kunokwenzeka; unokumangaliswa yindlela oqala ngayo ngokukhawuleza ukukhaba iintsuku ngee-vibes ezilungileyo ngakumbi.

Okungcono nangakumbi - zama ukusingatha iklasi yokucamngca yeqela koogxa. Wonke umntu ngokuqinisekileyo unokuxhamla kwimizuzu emi-5 kude nedesika zabo ukuze bafumane ukhanyiso lokomoya.

#9 - Phuma kwimidiya yoluntu

Ngokuqinisekileyo, sonke sifuna ikhefu kwilaptop yonke imini yomsebenzi, kodwa ezo khefu kufuneka zibe kude kwifidi yakho kaFacebook.

Izifundo ezininzi zibonise ukuba akukho nto 'yentlalontle' malunga nemidiya yoluntu. Doomscrolling, isenzo esixhaphake kakhulu sokubhabhela phantsi kwisondlo sakho, ungenzi nto ngaphandle kokukhangela, iyothusa kakhulu ukuba nesithukuthezi.

Zenzele inceba: kwikhefu lakho elilandelayo, beka phantsi ifowuni yakho kwaye ujikeleze endaweni yoko. Izibonelelo zomzimba nezengqondo zomelele ngakumbi kunayo nayiphi na into onokuyifumana kwiTikTok.

Yintoni enokwenziwa ngumphathi wakho...

#10 - Bamba iiseshoni zokungena rhoqo kunye nophando

Kukangaphi umphathi wakho ejonga ukuba uziva njani?

Ukuba anihlali phantsi kunye ukuze nithethe ubuncinane kube kanye ngenyanga, zama ukucebisa oko. Umntu nomntu yinxalenye ebalulekileyo yokuqinisekisa ukuba yonke into ilungile ngeyona nto ibalulekileyo yenkampani – wena nabalingane bakho.

Ukuba ukucebisa oku akubonakali kusenzeka, ke mhlawumbi ucebise ukuba uHR makathumele uphando olulula apho abasebenzi banokukala ubulolo babo. Ukugcina oku kungena rhoqo kuya kuqinisekisa ukuba wonke umntu uziva ngcono emsebenzini.

Kwakhona, ukuba uyasokola ukufumana inqaku lakho, relay indlela isithukuthezi esiyingozi ngayo kumgca wabo osezantsi. Baqinisekile ukuba baya kusonga emva koko.

#11 -Bandakanya ngakumbi kwiintlanganiso nakwizigqibo

Asiyonto yobuqu, kodwa umphathi wakho unokuhlala rhoqo libala ukuba ukhona.

Ayikokuswela kwakho iinwele zobuso, kulula nje ukukutyeshela ukukufaka ezintlanganisweni nasekuthatheni izigqibo kuba sele kukuninzi ekufuneka kuququzelelwe kubasebenzi baseziofisini.

Ukubakhumbuza ukuba baqaphele into yokuba ulapho kwaye ukulungele ukufaka isandla kuhlala kululuvo olulungileyo.

#12 - Yakha amaqela aneenjongo ezifanayo

Ndiqinisekile ukuba ixesha elininzi, uziva ngathi usebenza ngokupheleleyo wedwa.

Ewe, awunjalo. Uyinxalenye yeqela kwaye umphathi wakho kufuneka ahlale elungiselela umsebenzi ukuze uve ngathi.

Ubulolo buyaphela xa uziva usebenzela injongo enye. Yeyona ndlela ilula kwaye ilula kakhulu yokuphucula ubuhlobo phakathi kwakho nabasebenzi osebenza nabo.

#13 -Bamba iqela eliqhelekileyo lokwakha

Ukwakhiwa kweqela akufuneki ukuba (kwaye ngenene akufanele kube) uhambo olunye olufakwe ngotywala oluya eCancún ngonyaka.

Okona kulungileyo (kwaye kuncinci ukuncwina) iiseshoni zokwakha iqela zihanjiswa ngokukhawuleza. Eminye imisebenzi yemizuzu emi-5 ekuqaleni okanye ekupheleni kwentlanganiso nganye iya kukunceda wena noogxa bakho nakhe unxibelelwano oluhlala luhleli ekuhambeni kwexesha.

Jonga ezi zinto 14 imidlalo yokwakha iqela virtualumphathi wakho unokuqalisa ukubandakanya kwiintlanganiso zakho ze-intanethi!

#14 - Yehlisa uxinzelelo

Ngokutsho Ukuhlaziywa kwezoRhwebo zeHarvard, okukhona udiniwe, kokukhona usiba lilolo.

Ukutshisa yingxaki enkulu kwiinkampani ezininzi zanamhlanje, apho zihlala zifumana iingcambu zayo kubulolo. Umphathi wakho unokunciphisa ukudinwa ngokulawula izinto abazilindeleyo kuwe nakumsebenzi wakho, akunike usukelo olusengqiqweni aze akudumise rhoqo.

Oku kuya kukunceda uzive uzolile, ukhululekile kwaye unesithukuthezi.

#15 - Yiba nesibonelelo sempilo yengqondo

Impilo yakho yengqondo ibaluleke ngaphezu kwayo nayiphi na enye into emsebenzini wakho. Abaqeshi bayaqala ukuyiqonda loo nto.

Iipesenti ezingama-92 zabaqeshibandise inkxaso yabo kwimpilo yengqondo kunye nempilo yeemvakalelo emva kobhubhani we-COVID, ngoko akukho sizathu sokuba nawe ungabi nako ukwenza okufanayo.

Yinkqubo entle kakhulu ukuba inkampani ibonelele ngohlahlo lwabiwo-mali lwenyanga oluquka ezinye zeendleko zeenkqubo zempilo yengqondo kwilungu ngalinye labasebenzi. Lithuba elihle lokuba ubalekele imijikelo yokuchitha isizungu kwi-ofisi yasekhaya.

Qala kancinci, Yenza uQhagamshelwano

Ubulolo yingxaki engapheliyo. Musa ukuyivumela ikhule.

Ukwenza abahlobo emsebenzini kunokubonakala ngathi a ngempela umsebenzi onzima kwabanye bethu, kodwa njengayo nantoni na ebomini, kufuneka nje qala ngamanyathelo amancinci.

Zama ezinye zezi ngcebiso zingasentla ezibonakala ngathi zezona zisengqiqweni kuwe; mhlawumbi oko kukuqala itshaneli yencoko eqhelekileyo kwi-Slack okanye ukukhokela imizuzu emi-5 yokuzilolonga ngosuku.

Kamva, xa uziva usondele kancinci koogxa bakho, ungazama amanye amanyathelo kwaye mhlawumbi uzame ukukholisa isebe lakho le-HR ukuba ukutyala imali kumlo wokulwa nesithukuthezi kuya kuba sisizathu esifanelekileyo.

Khumbula, isithukuthezi sisiphumo sokuzihlukanisa, kungekhona ukulahlwa. Ayifane ibe yobuqu kwaye injalo rhoqo eguqukayo.

Ngoku, unezixhobo zakho. Hamba uyoyise ukuba wedwa kwakho.

tags: Ukusebenzisana Umsebenzi wasekhaya