Afotusɛm ntiantia
- Get five to fifteen minutes of morning light soon after waking.
- Keep your wake time about the same, even on weekends.
- Add one small habit at a time, not five at once.
Intanɛt no wɔ adwene fa wo anɔpa ho. Sɔre nnɔn anum. Tɔ nsu wuwuu mu. Yɛ nhwene ho adwene dɔnhwerew baako, kyerɛw nkrataa abiɛsa, tu mmirika, kenkan, na ɔkwan bi so yɛ ne nyinaa ansa na yɛn a aka no anya yɛn kɔfe. Ɛyɛ ɔbrɛ sɛ wobɛkenkan mpo, na sɛ woasɔ saa nhyehyɛe no mu baako ahwɛ da na wugyaee mu Yawda a, wonim ɔhaw no dedaw. Wɔkyekyeree no maa obi foforo asetena.
Anɔpa nhyehyɛe pa nyɛ ɔyɛkyerɛ. Ɛyɛ adeyɛ nketenkete kakraa bi a wɔyɛ no mpɛn pii a ɛboa wo ma wo da no fi ase pintinn sen sɛ wobɛyɛ ntɛmpɛ. Nea eye sen ne nea wobɛyɛ no ampa. Ɛno taa kyerɛ sɛ wode hyɛ ase ketewa na ɛyɛ kɛkɛ sen sɛnea influencers no kyerɛ.
Momma yɛnkyekye baako a ɛfata onipa a woyɛ ankasa.
Hyɛ ase wɔ nea anɔpa wɔ hɔ ma so
Ansa na wode biribiara aka ho no, hu adwuma no yiye. Anɔpa nhyehyɛe yɛ nneɛma abiɛsa titiriw: ɛnyan wo nipadua brɛoo, ɛma w'adwene fa baabi a eye, na eyi gyinaesi kakra na ama nnɔn a edi kan no nnyɛ basabasa. Wonhia apɔwmuden nneɛma foforo biara sɛ wode bɛyɛ nneɛma abiɛsa no. Wuhia nnyinaso kakra a wubetumi de wo ho ato so.
Enti yi gyina nea wo anɔpa hia. Sɛ wonyan a wo ho yɛ wo dabɔ na dadwene wɔ wo so a, ebia wuhia hann ne dwumadi. Sɛ wonyan na woaka akyiri dedaw a, ebia wuhia ahosiesie anadwo a edi anim. Kyekye ma wo tokuru, ɛnyɛ obi foforo nea eye no.
Nnyinaso abiɛsa a ɛsɛ sɛ wususuw ho
Eyinom ne nea wɔwɔ nea egyina akyi paa. Yi baako anaa abien fi ase. Ɛnyɛ ne nyinaa abiɛsa.
Nya anɔpa hann kakra
Eyi ne anɔpa pa no tumi a ɛyɛ komm no, na ɛyɛ fa-kwa kakraa. Bere a w'ani nya hann a ɛhyerɛn da no mfiase no, ɛsi wo mu kronkron dɔn, nhyehyɛe a ɛhwɛ wo nna, ahoɔden, ne su so da no nyinaa. Nhwehwɛmu a ɛfa owia hann ne onipa apɔwmuden ho kyerɛ sɛnea anɔpa hann sesa wo nipadua melatonin bere ma ɛkɔ kan, nea ɛboa ma w'ani da hɔ anɔpa na woda mmerɛw anadwo.
Wonhia kanea a ne bo yɛ den. Sɛ wopue ba abɔnten simma anum kosi du anum, anaa sɛ wonom wo kɔfe mfɛnsere a owia wɔ ho ho mpo a, ɛde nsɛnkyerɛnne no kɔ. Da a owia nni hɔ a, fa bere kakra ma no. Ɛyɛ nneɛma a ɛyɛ mmerɛw paa a wubetumi ayɛ ama wo nna ne wo su nyinaa no mu biako.
Ka wo nipadua kakra
Ɛnyɛ adwumayɛ, gye sɛ wopɛ bi. Biribi a ɛka kyerɛ wo nipadua sɛ da no afi ase kɛkɛ, mmɔden a ɛyɛ mmerɛw, nantew tiawa, simma kakra a wode ka wo ho brɛoo. Fa bata saa anɔpa hann no ho na woanya mfaso abien bere koro. Dwumadi a edi kan taa ma su si na ɛyi anɔpa mununkum no fi hɔ, na ɛma da no dwumadi a aka no yɛ nea ɛba ara.
Ma wo nyan bere nyɛ pintinn
Eyi ne nea ɛnyɛ fɛ a ɛsom bo paa. Sɛ wonyan bɛyɛ bere koro no ara da biara, a homeda nso ka ho a, ɛyɛ akwan a egyina pintinn paa a wode kura wo mu kronkron dɔn so. Memeneda a ɛsono koraa no sɛe dapɛn no nyinaa, te sɛ jet lag kakraa. Ɛnsɛ sɛ woyɛ den. Bɛyɛ dɔnhwerew baako mu yɛ pii.
Ma egyina denam sɛ woyɛ no ketewa so
Ɛha na anɔpa nhyehyɛe pii wu: nnipa pɛ sɛ wɔde suban foforo anum ka ho bere koro, wɔde wɔn nsa nyinaa kura mu dapɛn baako, na afei wogyaw ne nyinaa mu. Ɛno nyɛ ahoɔden nkogu. Ɛyɛ sɛnea suban yɛ adwuma ara.
Nhwehwɛmu a ɛfa suban nyinii ho mu da hɔ kann na ɛma ahofadi kakra. Suban si denam sɛ wosan yɛ adeyɛ pɔtee wɔ tebea a ɛkɔ so mu kosi sɛ ɛbɛyɛ nea ɛba ara, na ɛno gye bere, mpɛn pii asram abien ma su a ɛyɛ kɛkɛ ansa na ɛbɛyɛ nea ɛba ara, ɛtɔ da a ɛware kyɛn saa. Ɔkwan a wode bedi nkonim no nyɛ ahoɔden. Ɛyɛ ne yɛ no mpɛn pii a wubetumi akɔ so.
Nnyinasosɛm kakra a ɛboa ampa:
- Hyɛ ase ade baako so. Yi nnyinaso baako pɛ na yɛ ɛno nko ara dapɛn abien. Fa nea edi hɔ no ka ho bere a nea edi kan no ayɛ mmerɛw.
- Fa wo suban foforo no bata biribi a woyɛ no dedaw ho. "Sɛ mihyɛ kɔfe ase a, mepue ba abɔnten simma anum." Nhyehyɛe a ɛwɔ hɔ dedaw ne nsɛnkyerɛnne a egyina pintinn paa a ɛwɔ hɔ.
- Yɛ no nea ɛyɛ mmerɛw sɛ wobegyaw mu mpo. Mmɔden simma abien ye sen nhyehyɛe simma 30 a wusuro. Wubetumi ayɛ pii bere biara a woahyɛ ase.
- Siesie anadwo a edi anim. Yi ntade gu hɔ, hyɛ nsu kuruwa no ma, siesie kɔfe no. Anɔpa kɔ yiye bere a worennsi biribiara ho gyinae a wonda fã.
- Hwɛ kwan sɛ wobɛto nna bi mu. Sɛ woto baako mu a, emmu hwee. Fa no ɔkyena anɔpa kɛkɛ. Su a ɛkɔ so dapɛn pii som bo kɛse sen nhyehyɛe a edi mu pɛyɛ.
Ma ɛnyɛ wo de
Ɛnsɛ sɛ wo nhyehyɛe te sɛ obiara de a ɛwɔ Intanɛt so. Ebia ɛyɛ nneɛma abiɛsa: hann, mmɔden, ne simma du a ɛyɛ komm ansa na fie no anyan. Ebia ɛyɛ sɛ wobɛsɔre bere koro no ara na woapue ba abɔnten ne wo kɔfe. Sɛ ɛma wugyina pintinn sen ntɛmpɛ a na wowɔ kan no a, ɛreyɛ adwuma.
Kɔkɔbɔ a ɛyɛ brɛoo. Sɛ wuhu sɛ anɔpa nhyehyɛe biara nka dabɔ a emu yɛ duru a ɛkɔ so, su a ɛba fam, anaa ehu a ɛfa da a ɛda anim ho a, ɛno yɛ nea ɛsɛ sɛ wode w'adwene si so. Nhyehyɛe yɛ mmoa, ɛnyɛ ayaresa. Sɛ wonsɔre yiye a ɛkɔ so dapɛn pii, anaa anɔpa a dadwene anaa awerɛhow akata so a, ɛyɛ nneɛma a ɛsɛ sɛ woka kyerɛ dɔkota anaa ɔdwenebofo. Na ansa na wobɛhyɛ apɔwmuden dwumadi foforo biara ase, titiriw sɛ wowɔ apɔwmuden ho asɛm a, bisa wo dɔkota nea ɛfata wo.
Hyɛ ase ɔkyena. Yi ade ketewa baako. Hyɛn hann no mu, na ma nea aka no nsi fi hɔ.
Mmeae a wonya nimdeɛ fii
- National Library of Medicine (PMC), Benefits of Sunlight: A Bright Spot for Human Health
- National Library of Medicine (PMC), Making health habitual: the psychology of 'habit-formation' and general practice
- Harvard Health Publishing, 10 habits for good health