- Ruzha rwe ambient runowedzera kushushikana uye kuita kuti zviome kutarisisa, asi uropi hunogona kudzidziswa kusefa kunze ruzha uye kuita kunyangwe munzvimbo dzine ruzha.
- Iko kusanganiswa kwemaitiro epfungwa (Pomodoro, kufunga, kuenderera mberi) uye zvishandiso zvemuviri (earplugs, headphones, soundscapes) zvinobatsira kuchengetedza kutarisa.
- Kugadzira nharaunda yekufunda yakakodzera, kutonga masheti, uye kudzikisira zvinotsausa zvedhijitari zvinosimbisa kutarisisa kwakasimba pamberi peruzha.
- Kuchengeta simba remuviri uye repfungwa, kusanganisira kuzorora kwakaringana uye kwakanaka "ruzivo rwekudya", chinhu chakakosha pakuita chero nzira yekusimbisa kushanda.
Tinogara takakomberedzwa kuchemaMota, kuvaka, vavakidzani, zviziviso zvefoni, vana, terevhizheni… uye zvakadaro isu tinofanirwa kudzidza, kushanda kana kugadzirira bvunzo dzemakwikwi sekunge hapana chimwe chazvo chiripo. Dzidza maitiro ekusimbisa munzvimbo dzine ruzha Hachisisiri chishuwo, chinenge chiri nyaya yekurarama kwepfungwa nekuita.
Uyewo, Hatizokwanisi nguva dzose kusarudza nzvimbo yakakwana uye yakanyararaZvichida imba yebvunzo iri padyo nemugwagwa uri kuvakwa, kana iyo acoustic dhizaini yemakirasi Kunyangwe hofisi yako yakakura, imba yako ine runyararo, kana kune chiitiko chinogara chiripo, kudzidzisa kutarisisa kwako kuita zvakanaka kunyangwe neruzha rwekumashure kunogona kuve mukana wakakura wemakwikwi pane avo vanongoshanda mukunyarara zvachose.
Sei ruzha ruchikanganisa pfungwa dzako zvakanyanya
Kana tichitaura nezve ruzha, hatisi kungoreva chimwe chinhu chinogumbura, asi kune chero inzwi risingadiwi rinokanganisa kutarisa kwako: mumwe munhu ari kuseka zvine ruzha, waanoshanda naye ari kutaipa zvine ruzha, muvakidzani ari kuzvuzvurudza fenicha, kana kuti kutaura neruzha parunhare.
Kubva pa psychology tinoziva izvozvo Ruzha rwekumashure runowedzera kushushikana, kuneta mupfungwa, uye kushatirwa.Kana uchinetseka kurara nekuda kweruzha, kushaya hope uye kushaya kuzorora zvinoonekwa, uye pamwe navo kutarisisa kwako, ndangariro, uye cognitive performance inodonha.
Padanho rekiriniki, pane kunyange iyo Misophonia, kuita kwakanyanya kune mamwe manzwi (kutsenga, kudzvanya rurimi, kuridza mhino, zvichingodaro) izvo zvinogona kuita kuti unzwe hasha, kufunganya, kana kutya kwechokwadi paruzha rusingaonekwi nevamwe.
Zvidzidzo zvehutano hwezvakatipoteredza zvinoratidza izvozvo Kusvibiswa kweruzha ndeimwe yetyisidziro huru dzisingaonekiIEuropean Union inogadzirisa miganhu ye55 dB masikati uye 50 dB usiku, uye chikamu chikuru chevanhu chinodarika miganhu iyi zuva rega rega, nemigumisiro yakananga pamusoro pekunetseka, kuwedzera kweropa, uye kuisa pfungwa; kuyera ruzha Inogona kusimbiswa nemamita mazinga enzwi.
Sezvineiwo, tsvakiridzo yakaratidzawo izvozvo Haasi ruzha rwese rwakaipa.Yunivhesiti yeChicago yakaona kuti mwero wepakati weruzha rwepakati (kusvika 70 dB) unogona kusimudzira hunyanzvi uye mamwe marudzi ekufunga, ukuwo kunyarara zvachose kana ruzha rwakanyanya kuchiwedzera kuita.
Kuti uropi hwako hunopindura sei kune ruzha uye chiedza
Kutarisa kwako hachisi chinhu chemashiripiti kana chakagadziriswa, ndeye maitiro emuviri anotungamirwa neakanyanya chaiwo neural networkNeuroscience yemazuva ano, ine vanyori vakadai saAndrew Huberman, yakaratidza kuti tarisiro iri pane maviri akakosha neurotransmitters: dopamine uye acetylcholine.
La Dopamine inotyaira kukurudzira uye kufariraKunyanya iwe uine hanya nezvauri kuita, zviri nyore kwauri kuti utarise pfungwa kunyangwe neruzha rwekumashure. Ndosaka uchigona kutamba mitambo yemavhidhiyo kwemaawa neTV, asi karuzha kadiki kanogona kukanganisa zuva rako paunenge uchidzidza nyaya yakaoma.
La Acetylcholine inoshanda sefa yekutangaInobatsira uropi kusarudza kuti ndezvipi zvinokurudzira zvinofanira kuuya kumberi uye zvinofanira kuramba zviri kumashure. Paunodzidzisa kuisa pfungwa dzako, unenge uchinyatso kwenenzvera ichi, uchidzidzisa huropi hwako kufuratira ruzha rusina basa.
Kutenda kune neuroplasticity, Uropi hunozvigadziridza pachahwo zvichienderana nekuti unotarisa kupi.Pese paunosarudza kudzoka kuzvinhu pachinzvimbo chekuti ubatwe neruzha kubva kumuvakidzani wako, unosimbisa iyo neural yakabatana inotsigira yakaramba yakatarisa. Zvakafanana nekusimudza masimbi: unodzokorora, unokundikana, unoedza zvakare… uye zvishoma nezvishoma unowedzera kusimba.
Contemplative psychology uye huzivi seStoicism vakazvitsanangura nenzira yavo: izvo zvaunosarudza kuterera. Inoumba ruzivo rwako rwenyika uye hunhu hwako.VaStoiki vakataura nezvavo prosocheIkoko kusvinurira kwenguva dzose kwendangariro kuti kunangirire bedzi pane zvinotsamira pauri umene, kuchisiira parutivi icho chisingagoni kudzorwa, chakadai soruzha rwokunze.
Kudzikamisa kudzidziswa: kubva kuPomodoro kuenda kune yakadzika kutarisa
Kuisa pfungwa pamwoyo kunogona kudzidziswa, kungofanana nemhasuru. Haisi yekubvisa ruzha, asi nezvekudzidza kushanda nayo.Imwe yezvishandiso zvine simba uye zviri nyore kushandisa ndiyo inozivikanwa Pomodoro maitiro.
Iyo Pomodoro Technique inokurudzira mabhuroko ebasa ari pakati pe25 ne50 maminetsi yekusimbisa zvakanyanya, zvichiteverwa ne kuzorora kwakanaka kuzorora kupfupi kweanenge maminitsi mashanu. Munguva iyoyo, kuzvipira kuri nyore: kudzima foni, zviziviso zvanyaradzwa, uye kutarisa kwako kwese pane rimwe basa.
Pakutanga, kunyanya kana pane ambient ruzha, Iwe uchaona kuti iwo maminitsi makumi maviri nemashanu achanzwa sekusingaperi.Iwe unozotarisa iyo timer nguva dzose, ruzha rwese ruchaita sechinhu chikuru, uye iwe unozoedzwa kumira. Nekudzidzira, iwe unozoona zvakapesana chaizvo: iwe unowana nguva yakanyanyisa kupfupika uye unogona kuiwedzera nyore kusvika ku40-50 maminetsi.
Iyo Pomodoro inoenderana zvakakwana nepfungwa ye basa rakadzama kana basa rakadzamaChengetedza nzvimbo dzakachengetedzwa nguva uko chete basa rakakosha riripo. Kana iwe ukazvironga zvakanaka, unogona kuronga mabhuroko ako akadzikama panguva dzakanyarara dzezuva uye wosiya mabasa akareruka kwemaawa ane ruzha.
Imwe nzira inopindirana ndeye kushandisa iyo conscious visualization yetarisoUsati watanga chikamu, zvifungidzire wakatarisa, uchiverenga pasina zvinovhiringidza, uchirega ruzha rwekumashure kuchingova kugunun’una. Mufananidzo uyu unoshanda se "anchor" yepfungwa uye unokubatsira kuti uchengete pfungwa dzako paunoda kuti ive.
Mindfulness: kuita ruzha chikamu chenzvimbo
Kungwarira, kana kutarisisa kwakazara, ndechimwe chezvishandiso zvakanyanya kubatsira Dzidza neruzha pasina kupinda muhondo neruzha rwese.Hazvisi nezve nharaunda kuvhara zvemashiripiti, asi nezvekuchinja hukama hwako nekukurudzira.
A basic exercise is the kufema chaikoGara nemusana wako wakatwasuka, zvinyoronyoro vhara maziso ako, woisa pfungwa dzako pamhepo inopinda nekusiya mhino dzako. Iwe haufanire kushandura rhythm, ingoicherechedza. Kana ruzha ruchionekwa, ingozviona uye dzosera pfungwa dzako pakufema kwako.
Unogonawo kudzidzira a kuzorora kwemuviri kunofambira mberiChengetedza muviri wako kubva kutsoka kusvika kumusoro wako, uchiona nzvimbo dzekunetsana uye nekudzisunungura zvishoma nezvishoma. Mhando iyi yekurovedza muviri inoderedza reactivity kune ruzha nekuti inodzikisa huwandu hwese hwekuita uye kusagadzikana.
Imwe tsika inobatsira zvikuru ndeye kufungisisa pamanzwiPanzvimbo pekutaura ruzha se "chinotyisa" kana "chisingatsungiririki," unochiona sechinhu chiripo, pasina kutonga. Iwe unoteerera kusanganiswa kwemanzwi munharaunda yako sekunge iri ruzha rwekumashure, uchibvuma kuti chikamu chechiitiko iwe uchienderera mberi nebasa rako.
Pakupedzisira, zvinokurudzirwa kuronga Tora kuzorora kudiki, uchiziva panguva yekudzidzaMunguva yekuzorora kwemaminetsi mashanu ePomodoro, pachinzvimbo chekusvika parunhare rwako, unogona kungogara wakanyarara, kufema, kutarisa kunze nepahwindo, kana kufamba kapfupi. Chinangwa ndechekuti uropi hwako huzorore zvechokwadi, kupora kubva mukuedza kwekutarisa, uye kujairana nemamiriro ezvinhu pasina kuremerwa.
Kushivirira, kushivirira, uye zvishoma nezvishoma kuratidzwa kune ruzha
Kudzidza kuisa pfungwa munzvimbo dzine ruzha hazviitike kamwe chete. Unoda moyo murefu newe uye kushivirira kune zvakatipoteredzaIwe uchakanganisika zvakanyanya, uye hazvireve kuti uri kuzviita zvisizvo, zvinongoreva kuti uropi hwako hunoshanda seumwe munhu chero upi zvake.
Panzvimbo pekutsamwa pese paunorasikirwa nechitima chako chepfungwa, shandisa chinovhiringidza senzira yekuenda dzokera zvakanaka kwawanga uriUku kudzokera kutarisisa, iko pachako, kurovedza muviri. Kunyanya kudzokorora, kugona kwako kuisa pfungwa kunowedzera kusimba.
Imwe nzira inoshanda kwazvo ndeye kuratidzwa kunofambira mberi kune ruzhaSezvakangoita mukurapa mumwe munhu zvishoma nezvishoma anoratidzwa kune chaanotya, pano ndezvekuwedzera zvishoma nezvishoma ruzha rwaunokwanisa kuita.
Chekutanga, unogona kudzidza munzvimbo ine runyararo asi yakagovaniswa, senge imba yekuverengera diki. Kana iyo nharaunda isingachakonzeri dambudziko rakakura kwauri, enda kune imwe nzvimbo yakakura uye yakabatikana: raibhurari hombe, horo yeyunivhesiti, nzvimbo yekubatira pamwe.
Ipapo iwe unogona kuitora nhanho mberi uye edza nzvimbo dzisina kugadzirirwa kudzidzasemakofi, nzvimbo dzekumirira, kana zvitima. Hazvisi zvekupedza maawa mashanu ikoko; 1- kana maviri-awa masesheni akakwana kudzidzisa uropi hwako kusefa kunze kwakawedzera mhirizhonga.
Zvishandiso zvemuviri: zvivhariso, ngowani, uye kutonga nguva
Kupfuura kudzidziswa kwepfungwa, kune zviwanikwa zviri nyore zvinogona kuita mutsauko mukuru. Imwe yeanonyanya kushanda ndeye ... zvivharo nzeveIwo anowanikwa mune anoraswa furo, moldable silicone, kana kunyange tsika-yakagadzirwa; ivo vanoderedza zvakanyanya mazinga eruzha pasina kukuparadzanisa zvachose.
Kana iwe usingakwanise kubata nemaearplugs kana ruzha rwakanyanya, unogona kutendeukira mahedhifoni ane anoshingaira kudzima ruzhaAya mahedhifoni anoburitsa chiratidzo chinopesana neruzha rwekunze, kuderedza ruzha rwunosvika kunzeve yako. Iwo anodhura zvakanyanya, asi kune vamwe vanonyorera bvunzo kana vashandi mumahofisi akavhurika-hurongwa, ivo vanoponesa hupenyu.
Imwe sarudzo ndeyekutaurirana purogiramu yako. Tarisa kuti ndedzipi nguva dzezuva dzakakunakira. Mumba menyu kana munharaunda mune ruzha rushoma.Kazhinji chinhu chekutanga mangwanani kana chinhu chekupedzisira manheru. Edza kuchengetera nguva idzodzo kumabasa akaomarara kana ayo anoda kunyanya kutarisisa.
Mukupesana, siya mabasa anoda [chimwe chinhu] kwemaawa ane ruzha zvikurusa. kuderera kwekuziva mutoroKudzokorora maratidziro, kunyorazve pfupiso, kubata nemusoro zvinyorwa zvipfupi, kutora bvunzo dzekudzidzira, nezvimwewo. Nenzira iyi unoita zvakanyanya nguva imwe neimwe slot zvichienderana neruzha rwayo.
Kana iwe uchigovera pekugara, zvinobatsira zvakanyanya. isa zviratidzo zvinooneka kana kuti zivisa maawa ako efundokuitira kuti vanogara newe vazive pazvinonyanya kukosha kudzivisa ruzha rwakanyanya kana kuvhiringwa kusiri madikanwa.
Ruzha ruchena, ruzha rwepingi, uye mamwe manzwi anobatsira
Haisi mitsindo yese yakafanana. Pane manzwi akarongwa anogona kukubatsira. maski ruzha runogumbura uye gadzira nzvimbo yakagadzikanaApa ndipo panopinda ruzha ruchena, ruzha rwepingi, ruzha rwebrown, uye zvimwe zvakasiyana.
El ruzha chena Muvhenganiswa wezvose zvinonzwika frequencies panguva imwechete yakasimba. Zvakafanana nekutinhira kweTV yekare isina chiratidzo kana mhepo yefani ine simba. Nekuti inogara yakamira uye yakafanana, uropi hunoita kumira kuterera kwairi uye, zvakare, inomira kubatwa neruzha rwega kubva kunharaunda.
El pink noise and the brown noise Izvi zvakasiyana-siyana zvine huvepo hukuru hwekuderera kwema frequency, izvo vanhu vazhinji vanoona sekudziya uye kushoma hasha. Dzinogona kunzwika sokutinhira kunopfuurira, kure kure kwokutinhira, rwizi runoyerera, kana kuti injini yakapfava.
Mukuwedzera kune idzi "technical" ruzha, kune zvakasikwa uye zvakatipoteredza ruzha iyo inoshanda zvinoshamisa semabviro efundo: kunaya kwenguva dzose, masaisai egungwa, mapopoma, mhepo nomumiti, kun’un’una kwekofi, mhepo yeraibhurari, ruzha rwekamba yendege kana kunyange ruzha rwuri kure rwechitima panjanji.
Mapuratifomu uye mashandisirwo akadai saNoisli, Calm, Focus@Will, kana mavhidhiyo akareba-fomu paYouTube inopa. inzwi rinosanganiswa rinogadziriswa muhuwandu uye rudziZvakanaka, iwe unofanirwa kuedza sarudzo dzakasiyana kudzamara wawana ruzha runonyatsoenderana nepfungwa dzako uye rudzi rwebasa raunoita.
Mimhanzi, hongu ... asi nepfungwa.
Chimwe chishandiso chinozivikanwa pakubata neruzha kushandisa mimhanzi. Zvichienderana nemunhu, zvinogona kudaro mubatsiri mukuru kana chipingamupinyi chaichoNdosaka zvichikurudzirwa kuti uedze kunzwisisa.
Vanhu vazhinji vanoita zvirinani ne mimhanzi yezviridzwa, classical kana ambient musicPasina mazwi anokwikwidza nemutauro wauri kuverenga kana kunyora. Mitsindo yakapfava, piyano, kutonhora-kunze, kana mellow jazz inogona kubatsira kuseta mutinhimira nekuvhara mamwe manzwi asingafungidzike ekunze.
Kana mimhanzi iine mazwi, uropi hwako hunoita teerera kune zvinyorwa zvemashokoKunyanya mumutauro wako. Izvi zvinogona kushungurudza pakuverenga kunzwisisa, kubata nemusoro, kana kunyora mabasa, saka zvakanakisa kuchengetera mimhanzi iyoyo kuita otomatiki kana yakaderera-inodiwa mabasa.
Zvakakodzerawo kuedza nazvo mavhoriyamu ane mweroKana iwe ukasimudza vhoriyamu yakakwira zvakanyanya kuti udzikise kunze ruzha, unozopedzisira waomesa nzeve dzako nehuropi, uye mushure mechinguva, kuita kwako kunozotambura. Sezvineiwo, mimhanzi kana ruzha ruchena runofanira kunge rwuripo kumashure asi harufanire kukurira maonero ako.
Dzimwe nguva, kunyanya kana wanga uchidzidza kwemaawa akawanda, zvinogona kubatsira dzimwe nguva nemimhanzi uye nguva yekunyarara kana ruzha ruchena chetekudzivirira uropi kuti husajairane nekukurudzira zvekuti hunorasikirwa nemugumisiro wahwo kana kuva manyuko matsva ekuneta.
Gadzira nharaunda nemaitiro anochengetedza kutarisa kwako
Kuisa pfungwa hakunei chete neruzha uye simba. Zvine zvakawanda zvekuita nazvo marongedzero aunoita nharaunda yako yemuviri uye maitiro ako ezuva nezuvaChimiro chakanyatsogadzirwa chinoderedza miyedzo uye chinoita kuti zvisave nyore kuti zvinokanganisa zvinokukwevera kure nebasa.
Tanga nekugadzira a nzvimbo yekufunda yakatsaurirwa uye yakarongekaIzvo hazvidi kuve wakakwana, asi zvinofanirwa kutumira uropi hwako chiratidzo chekuti "iyi inzvimbo yekuisa pfungwa." Dzivisa kuunganidza zvinhu zvinokwezva kutarisa kwekuona: zviratidziro zvinovheneka, mirwi yemapepa asina kurongedzwa, nezvimwe.
Chidimbu chinobatsira chaizvo shingaira shanda pane zvaunonyoraKunyora pasi, kupfupikisa, kugadzira zvinooneka, kunyora mazwi akakosha pabhodhi chena, kana kutsanangura zvinonzwika zvauri kudzidza kunowedzera kubatanidzwa kwako mukuziva, uye nekudaro kunoderedza simba reruzha rwekunze kukukanganisa.
Kunyora kwekufungisisa kunogonawo kubatsira kudzidzisa pfungwa dzako. Kupedza maminetsi mashoma zuva rega rega mujenari, uchiongorora mashandisiro awakaita nguva yako, chii chakakuvhiringidza, uye chii chakashanda zvakanaka, Wedzera kuziva kwako kwekutarisa kwako wega uye inokubvumira kuti ugadzirise zvishoma nezvishoma.
Pakupedzisira, zvinokurudzirwa kuderedza multitasking uye kukanganisa kwedhijitariPese paunochinja pakati pezvinhu zvako zvekudzidza nefoni yako, kubva pafoni yako kuenda kuemail, uye kubva paemail kuenda kusocial media, unenge uchidzidzisa uropi hwako kupatsanura pfungwa dzako. Kunyararidza zviziviso, kushandisa mawebhusaiti blockers, kana kuseta parutivi "nguva-yemahara-foni" kudyara kwakananga mukukwanisa kwako kutarisisa, kunyangwe munzvimbo dzine ruzha.
Uyewo chengetedza simba rako remuviri uye repfungwa
Hazvina mhosva kuti maitiro ako akanaka sei, kana ukasvika patafura waneta, girobhu rako remwenje richadonha neruzha rudiki.Kunyatsoteerera kunoda mwero wakafanira wesimba remuviri nepfungwa.
Panguva ino, zvinodaidzwa nevamwe vanyori zvinoita basa rinokosha. Nutrition InformationKana iwe ukapedza zuva rako uchisvetuka pakati pemisoro yealarmist, mavhidhiyo mapfupi, reels, uye nguva dzose zviziviso, yako yekutarisisa system inojaira kukurumidza uye yekumusoro kukurudzira, uye zvinonetsa zvakanyanya kuchengetedza kutarisa pane imwechete yakadzika basa.
Imwe nzira ine hutano ndeyekudzikisa huwandu hwehuwandu hwepamusoro uye kusarudza kuverenga kwenguva refu, hurukuro dzine musoro, uye zvemhando yepamusoroIzvi zvinodzidzisa rudzi rwakatsiga rwekutarisisa, kushoma kune ruzha uye kugutsikana nekukurumidza.
Kuzorora kunokosha zvakare, uye kwete manheru chete. Batanidza micro-pause yekufamba uye kufema Mukati mefundo—kusimuka, kutwasanura, kunwa mvura, kutarira mudenga kweminiti imwe—kunobetsera uropi kupora ndokudzivisa kuneta kwokungwarira kunoita kuti ruzha rupi norupi rusatsungirike.
Uyezve, zvakanaka kwazvo kubatanidza maitiro ekupora chaiwoKufamba muzvisikwa, kupedza imwe nguva pasina zviratidziro, kudzidzira maminetsi mashoma ekufungisisa, kana kungozvibvumira kusaita chinhu. Kure nekuve kutambisa nguva, aya anodiwa recharges kuitira kuti pfungwa dzako dzigone kutarisisa zuva rinotevera kunyangwe ruzha.
Kudzorwa kudzongonyedzwa uye kudzidziswa kufinhwa
Pane dzimwe nguva apo uropi hwako hahukwanisi kutora zvimwe. Panzvimbo pekuimanikidza nekofi uye hasha dzakaipa, zvine musoro kushandisa ... kudzorwa kudzongonyedzwa: zororo pfupi, remaune, uye rekudzorera.
Panguva dzekuzorora idzi, dzivisa kusungirirwa pane chero chinhu chinobvisa pfungwa dzako zvachose. Panzvimbo pekupeta kusingaperi, Simuka, famba zvishoma, geza chiso chako, ita zvishoma zvishoma Kana kutora kufema zvishoma. Pfungwa ndeyekubvisa pfungwa dzako, kwete kuibhomba nezvinokurudzira zvitsva.
Zvinofadza, kudzidza ku Kushivirira kufinhwa pasina kutiza kufoni yako kana kuvhiringidza kunotevera Zvinosimbisawo kugona kwako kuisa pfungwa dzako pachinhu chimwe. Kana iwe uchigona kungogara kwechinguva, kufema kana kutarisa kunze nepahwindo usingaite chimwe chinhu, uri kudzidzisa tsandanyama yako yekutarisa.
Muzviitiko zvakawanda, izvo zvinotidhonza kunze kwe studio hazvisi zvakanyanya ruzha rwekunze se pfungwa dzedu nezvinotinetsaChii chichaitika mubvunzo, tichasvika nenguva here, pachava nemashura muchirabhasi… Kucherekedza pfungwa idzi pasina kudzidyisa, kunyora pasi izvo zvine chekuita nazvo gare gare uye kudzokera kune yazvino ndeimwe nzira yekudzosa kudzora.
Nokufamba kwenguva, unozozviziva zviri nani. zviratidzo zvekuremerwa mupfungwaKunyanya kuoma kuisa pfungwa, chido chekukanda mapfumo pasi, kushatirwa chero inzwi. Panzvimbo pokuzvimanikidza, ino ndiyo nguva yokumbozorora kwenguva pfupi, uchiziva, uye wodzokera kukufunda nokujeka kukuru.
Kana uchirarama muzera reruzha runogara ruripo, kudzidza kuisa pfungwa dzako pasi pakati penyonganyonga kunova rudzi rwesimba guru rakanyarara. Dzidzisa kutarisisa kwako nehunyanzvi hwakadai sePomodoro Technique, kungwarira, kuenderera mberi kweruzha kuratidzwa, nehungwaru kushandisa kweruzha ruchena, uye kutonga kwakanaka kwesimba. Zvinokutendera kuti uite zvirinani, kuderedza kushushikana, uye kusvika pabvunzo-kana basa rako-uine chivimbo chakawanda. Hazvisi zvekumirira kuti nyika ivhare, asi nezvekuvaka pfungwa inokwanisa kugara yakadzikama uye yakatarisana kunyangwe nharaunda iri kure nekukwana.
