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[title] => I jutros ste se jedva izvukli iz kreveta? Alarm ste opet dva puta gasili? Sretniji ljudi ustaju ranije i organiziranije, uz ovih pet savjeta zaista možete pobijediti starog sebe
[alias] => i-jutros-ste-se-jedva-izvukli-iz-kreveta-alarm-ste-opet-dva-puta-gasili-sretniji-ljudi-ustaju-ranije-i-organiziranije-uz-ovih-pet-savjeta-zaista-mozete-pobijediti-starog-sebe
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Poznato je da je rano ustajanje odlika mnogih uspješnih ljudi. Povezujemo ga s organiziranošću i odgovornošću te imamo dojam da oni koji se uspijevaju dići u cik zore imaju posloženiji život od ostalih.
Novo istraživanje pokazuje da imaju i više od toga. Osobe čiji životni bioritam nije u skladu s onim koji nam je urođen, a koji podrazumijeva sinkronizaciju s prirodom, češće pate od depresije i lakše im se narušava zdravlje.
Istraživači sa sveučilišta u Exeteru zaključili su da rano ustajanje u kontinuitetu može imati pozitivni učinak na vaše mentalno zdravlje, te da su osobe koje se svakodnevno ustaju u isto vrijeme u pravilu sretnije.
Lakše je to otkriti nego primijeniti na svoj život. Kako bismo se zapravo mogli natjerati da prestanemo na mobitelu pritiskati onaj gumb za odgodu alarma i postati pravi jutarnji tip osobe? Donosimo nekoliko savjeta koji bi vam mogli u tome pomoći.
1. Pomičite alarm za pet minuta svaki dan
Uvijek kada odlučimo radikalno promijeniti svoj život, volimo ići glavom kroz zid. Od vožnje autom do kvartovskog dućana do trčanja maratona dug je put, a isto tako nije realno očekivati da ćemo se nakon uzastopnog buđenja u podne najednom ustati u šest ujutro.
Puno veće šanse za uspjeh imate, ako postepeno mijenjate svoje navike, a u ovom slučaju je najbolje pomicati alarm za pet do deset minuta svakoga dana dok ne dođete do željenog sata.
2. Stavite alarm na drugu stranu sobe
To je jedan od najstarijih trikova koji postoje, ali postavljanje alarma na drugu stranu sobe stvarno djeluje.
Budući da ste prisiljeni baciti poplun i ustati iz kreveta da biste ga isključili, smanjujete šanse za polusvjesno odgađanje alarma i povratak snu. Možda ćete se vratiti u krevet, ali to će biti svjesna odluka koju možete kontrolirati.
3. Nagradite se za rano buđenje
Mnogi se od nas probude i počnu žuriti uokolo kako bi se odmah pripremili za posao, ali ako imate dodatnih sat vremena ujutro, možete se razveseliti s malo slobodnog vremena.
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Bilo da se radi o smirujućem tečaju joge, izlasku na ranu jutarnju kavu ili čitanju novina na miru, dajte si nešto motivirajuće za rano ustajanje iz kreveta.
4. Koristite svjetlost u svoju korist
Svjetlost djeluje kao prirodni znak za buđenje naših tijela. Baš kao što tamnije svjetlo boje zalaska sunca tjera vaše tijelo da oslobađa hormon melatonin koji izaziva spavanje, dnevno svjetlo pokreće naša tijela.
Umjesto da spuštate rolete, zatvarate škure i navlačite zavjese, ostavite prozore neotkrivenima. Prirodna svjetlost dat će vašem tijelu znak da je vrijeme za ustajanje.
5. Budite dosljedni
Odlazak u krevet u isto vrijeme i buđenje u isto vrijeme ključno je za promjenu načina spavanja, pa pripazite da vikendom ne liježete kasno i spavate do podneva.
Ne morate se dizati u isti sat kao i tijekom radnih dana, ali pokušajte skroz ne poremetiti svoj napredak.
---
---
U prosjeku treba više od dva mjeseca prije nego što novo ponašanje postane automatska navika, zato ne brinite ako se u prvih nekoliko tjedana borite s ustajanjem - korisno je svoju novu jutarnju rutinu vidjeti kao maratonski napor, umjesto brzi sprint.
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[cleanTitle] => I jutros ste se jedva izvukli iz kreveta? Alarm ste opet dva puta gasili? Sretniji ljudi ustaju ranije i organiziranije, uz ovih pet savjeta zaista možete pobijediti starog sebe
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Poznato je da je rano ustajanje odlika mnogih uspješnih ljudi. Povezujemo ga s organiziranošću i odgovornošću te imamo dojam da oni koji se uspijevaju dići u cik zore imaju posloženiji život od ostalih.
Novo istraživanje pokazuje da imaju i više od toga. Osobe čiji životni bioritam nije u skladu s onim koji nam je urođen, a koji podrazumijeva sinkronizaciju s prirodom, češće pate od depresije i lakše im se narušava zdravlje.
Istraživači sa sveučilišta u Exeteru zaključili su da rano ustajanje u kontinuitetu može imati pozitivni učinak na vaše mentalno zdravlje, te da su osobe koje se svakodnevno ustaju u isto vrijeme u pravilu sretnije.
Lakše je to otkriti nego primijeniti na svoj život. Kako bismo se zapravo mogli natjerati da prestanemo na mobitelu pritiskati onaj gumb za odgodu alarma i postati pravi jutarnji tip osobe? Donosimo nekoliko savjeta koji bi vam mogli u tome pomoći.
1. Pomičite alarm za pet minuta svaki dan
Uvijek kada odlučimo radikalno promijeniti svoj život, volimo ići glavom kroz zid. Od vožnje autom do kvartovskog dućana do trčanja maratona dug je put, a isto tako nije realno očekivati da ćemo se nakon uzastopnog buđenja u podne najednom ustati u šest ujutro.
Puno veće šanse za uspjeh imate, ako postepeno mijenjate svoje navike, a u ovom slučaju je najbolje pomicati alarm za pet do deset minuta svakoga dana dok ne dođete do željenog sata.
2. Stavite alarm na drugu stranu sobe
To je jedan od najstarijih trikova koji postoje, ali postavljanje alarma na drugu stranu sobe stvarno djeluje.
Budući da ste prisiljeni baciti poplun i ustati iz kreveta da biste ga isključili, smanjujete šanse za polusvjesno odgađanje alarma i povratak snu. Možda ćete se vratiti u krevet, ali to će biti svjesna odluka koju možete kontrolirati.
3. Nagradite se za rano buđenje
Mnogi se od nas probude i počnu žuriti uokolo kako bi se odmah pripremili za posao, ali ako imate dodatnih sat vremena ujutro, možete se razveseliti s malo slobodnog vremena.
---
---
Bilo da se radi o smirujućem tečaju joge, izlasku na ranu jutarnju kavu ili čitanju novina na miru, dajte si nešto motivirajuće za rano ustajanje iz kreveta.
4. Koristite svjetlost u svoju korist
Svjetlost djeluje kao prirodni znak za buđenje naših tijela. Baš kao što tamnije svjetlo boje zalaska sunca tjera vaše tijelo da oslobađa hormon melatonin koji izaziva spavanje, dnevno svjetlo pokreće naša tijela.
Umjesto da spuštate rolete, zatvarate škure i navlačite zavjese, ostavite prozore neotkrivenima. Prirodna svjetlost dat će vašem tijelu znak da je vrijeme za ustajanje.
5. Budite dosljedni
Odlazak u krevet u isto vrijeme i buđenje u isto vrijeme ključno je za promjenu načina spavanja, pa pripazite da vikendom ne liježete kasno i spavate do podneva.
Ne morate se dizati u isti sat kao i tijekom radnih dana, ali pokušajte skroz ne poremetiti svoj napredak.
---
---
U prosjeku treba više od dva mjeseca prije nego što novo ponašanje postane automatska navika, zato ne brinite ako se u prvih nekoliko tjedana borite s ustajanjem - korisno je svoju novu jutarnju rutinu vidjeti kao maratonski napor, umjesto brzi sprint.
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14. svibanj 2024 10:38
