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Pozytywne nawyki: 25 przykładów w 5 sferach życiowych

planowania dnia, jak wyćwiczyć umysł

Brakuje Ci pomysłów
na pozytywne nawyki
do wdrożenia?

Oto lista 25 przykładów,
rozbita na 5 sfer życiowych:

Zdrowie, samopoczucie, efektywność, redukcja stresu
i relacje.

Czyli – każdy znajdzie coś
dla siebie.

Miłej lektury!

 

Tutaj prezentuję spis treści tego artykułu:

Pozytywne nawyki: zdrowie

  1. 2 szklanki wody rano – w czasie snu, nie dostarczamy organizmowi wody, więc rano nam jej brakuje. Zanim zabierzemy się za śniadanie, warto wypić 2 szklanki najlepiej ciepłej wody.
  2. Wysypianie się – dla mnie absolutna podstawa. Wolę zrobić mniej zadań zawodowych, niż spać za krótko. Sen to zdrowie! Dla mnie to minimum 8 godzin, by czuć się normalnie. Jeśli chcę czuć się lepiej, to śpię 9.
  3. Czytanie etykiet produktów – nie trzeba mieć ogromnej wiedzy, by rozszyfrować składy produktów. Zasada jest prosta – im krótszy, tym lepiej.
  4. Podstawowa aktywność fizyczna – kilka ćwiczeń angażujących całe ciało, 3 minuty dziennie i jesteśmy o wiele zdrowsi. To absolutne minimum, które i tak w czasach siedzenia nie wystarczy, ale od czegoś trzeba zacząć, prawda? 
  5. Świeże powietrze – wietrzenie przed spaniem i po obudzeniu się to ważna sprawa. Nie mówiąc już o spędzaniu chociaż godziny dziennie na świeżym powietrzu.
 

Więcej podobnych przykładów nawyków znajdziesz tutaj:
Dobre nawyki – 10 łatwych nawyków do wprowadzenia od zaraz.

Pozytywne nawyki: samopoczucie

  1. Uśmiech – emocje wywołują zmiany w naszym ciele (np. radość → uśmiech). Mało osób wie, że działa to także w drugą stronę (uśmiech → radość). Dlatego podczas porannej medytacji mam 2 minuty czystego uśmiechu samego do siebie. Czuję się po tym wspaniale. Nastaw stoper, zamknij oczy i niech uśmiech dumnie pokrywa Twoją twarz. Spróbuj! 
  2. Mindfulness – skupienie na chwili obecnej jest trudne w natłoku bodźców, które nas otaczają. Dlatego spróbuj choć chwilę dziennie po prostu być. Jedz bez telefonu, rozmowy i telewizora. Smakuj i delektuj się, znajdź tu i teraz.
  3. Medytacja – szczególnie ważna umiejętność wyciszenia umysłu. Dzięki codziennej praktyce będzie w Tobie więcej spokoju i ciszy.
  4. Balans – ramy między pracą, obowiązkami domowymi a czasem wolnym. Dlatego: ubierz się do pracy w strój biurowy. Pracuj tylko w jednym miejscu.. Pilnuj przerw i zakończenia pracy. Rozgranicz obowiązki domowe, a czas wolny.
  5. Hobby – pamiętaj o swoim hobby! Pielęgnuj je, bo robienie tego co lubimy, może pomóc wejść w stan flow, a to bardzo zdrowe i dobre. 
 
Więcej przykładów podobnych nawyków znajdziesz tutaj: 
Poranne nawyki – 5 pomysłów na mistrzowską rutynę z rana

Pozytywne nawyki: efektywność

  1. Planowanie – codzienna lista zadań na następny dzień. Możemy planować rzeczy zawodowe, ale także zdrowotne (np. trening) czy prywatne (np. telefon do przyjaciółki).
  2. Bloki pracy – zgodnie z krzywą efektywności, utrzymujemy koncentrację na jednym zadaniu przez około 90 minut. Warto po tym czasie zrobić przerwę przed następną 90-minutową sesją. Weź na warsztat wymagające zadanie, nastaw stoper i działaj bez przerwy przez 90 minut. To Twój pojedynczy blok pracy.
  3. Rutyna – w pracy zdalnej dobrze jest nauczyć się rozgraniczać sferę prywatną od zawodowej. Stwórz prostą rutynę, która będzie kojarzyła się z pracą. Na przykład możesz przygotować sobie herbatę / kawę, którą pijesz tylko podczas pracy. Ubierz strój biurowy, wyznacz miejsce tylko na pracę. 
  4. Skupienie na jednym zadaniu – koniec z multitaskingiem, bo on nie działa. Odłóż telefon do szuflady, posprzątaj papiery na biurku i skup się tylko na jednej czynności.
  5. Ograniczanie czasu pracy – zgodnie z zasadą: zadanie zajmie Ci dokładnie tyle czasu, ile na nie przeznaczysz (jak podasz w komentarzu prawidłową nazwę tej zależności, to wygrywasz konsultację online ze mną. Wygrywa pierwsza osoba, która napisze w komentarzu poprawną nazwę:)). Zatem nie planuj dużo czasu na trudne zadania. Spróbuj zrobić je szybciej. Jeśli potrzeba więcej – zawsze możesz przeznaczyć dodatkowe godziny. W ten sposób podniesiesz swoją efektywność.
 
Więcej o pomysłach na pozytywne nawyki w pracy zdalnej znajdziesz tutaj:  10 pomysłów na pozytywne nawyki w pracy biurowej

Pozytywne nawyki: redukcja stresu

  1. Ciepły napój – czytałem badania potwierdzające wpływ ciepłego napoju na redukcję napięcia. Warto codziennie pić coś ciepłego (także latem).
  2. Muzyka – podobnie jak wyżej, muzyka wpływa na nas relaksująco. Warto o tym pamiętać.
  3. Techniki relaksacyjne – jest ich wiele: skanowanie ciała, trening autogenny Schultza, relaksacja Jacobsona i inne. Wybierz jedną i wprowadź ją do swojej rutyny. Osobiście robię Schultza oraz skanowanie ciała.
  4. Świadome rozluźnianie ciała – znów trochę mindfulness: uważność na pojawiające się napięcia w ciele i ich świadome rozluźnianie. Przykład: spięte ramiona po rozmowie i świadome ich opuszczenie.
  5. Dzienniczek – codziennie lub kilka razy w tygodniu, prowadzenie swojego dziennika życia. Zapisywanie najważniejszych wydarzeń, emocji, czego tylko dusza zapragnie. Stara i jara wspierająca technika psychologiczna.
 
Więcej na temat redukcji stresu: 
Jak radzić sobie ze stresem: 5 codziennych nawyków

Pozytywne nawyki: relacje

  1. Lista przyjaciół – zrób listę przyjaciół i co tydzień odezwij się, choćby do jednej osoby, by pielęgnować relacje.
  2. Zaskakiwanie innych – raz na jakiś czas pozytywnie kogoś zaskocz. Przyjaciółka wspomniała, że jedzie w piątek na wakacje? Ustaw sobie przypomnienie i napisz jej rano smsa: “Cześć, wspaniałego dnia i spokojnej drogi!”.
  3. Asertywność i szczerość – wobec siebie i innych. Każdy z nas ma inną drogę życiową. Być może Twoje relacje nie są już takie jak kiedyś i nie chcesz ich kontynuować. Masz do tego prawo. Bycie szczerym wobec siebie i drugiej osoby pomoże to ustalić.
  4. Telefony i wiadomości urodzinowe – tutaj nic więcej nie trzeba dodawać. To miłe, gdy się odbiera telefon urodzinowy, prawda?
  5. Randki z partnerem / partnerką – świadome planowanie intymności w związku jest bardzo ważne, bo w natłoku spraw łatwo o tym zapomnieć. Intymność można budować codziennym wysiłkiem i randkami tylko we dwoje.
 
Więcej na temat relacji: Szczera rozmowa z drugim człowiekiem

Podsumowanie i dyskusja

jak zmienić nawykiJeśli masz jakieś uwagi / refleksje / pytania, to śmiało!

Jakie nawyki chcesz zbudować?

Daj znać w komentarzu! 🙂

Jestem po drugiej stronie ekranu, wszystko czytam i odpowiadam! 🙂

A jak podobał Ci się ten wpis, to podziel się nim z innymi, podaj dalej, udostępnij.


Dzięki, że jesteś!

Trzymam kciuki za wszystkie pozytywne nawyki,

Michał 🙂

Dodatkowe materiały:

Bezpłatny rozdział mojej książki możesz pobrać tutaj: 

                                    Bezpłatny rozdział książki

                           Kup moją książkę z dedykacją i autografem 

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