Akatswiri amatcha microbreak njira iliyonse yanthawi yayitali yomwe imaphwanya kukhazikika kwantchito yakuthupi kapena yamalingaliro. Kupuma kumatha kuchoka pamasekondi angapo mpaka mphindi zingapo ndipo kungakhale chilichonse kuchokera pakupanga tiyi mpaka kutambasula kapena kuwonera kanema.
Palibe mgwirizano pa nthawi yoyenera yopuma pang'ono komanso kangati iyenera kutengedwa, kotero kuyesa kuyenera kuchitika. M'malo mwake, ngati mumatsamira nthawi zonse pampando wanu kuti mulankhule pafoni kapena kuyang'ana foni yanu yam'manja, mwina mukugwiritsa ntchito njira ya microbreak. Malinga ndi wophunzira womaliza maphunziro a University of Illinois Suyul Kim ndi akatswiri ena a microbreak, pali malamulo awiri okha: kupuma kuyenera kukhala kwakanthawi komanso kodzifunira. "Koma m'machitidwe, nthawi yathu yopuma yovomerezeka nthawi zambiri imakhala nkhomaliro, ngakhale makampani ena amapereka nthawi yowonjezera, nthawi zambiri mphindi 10-15," akutero Kim.
Kuchepetsa zosokoneza
Microbreaks anayamba kuphunziridwa kumapeto kwa zaka za m'ma 1980 ndi ofufuza a National Institute for Occupational Safety and Health ku Ohio ndi Purdue University ku Indiana. Ankafuna kudziwa ngati kupuma pang'ono kungawonjezere zokolola kapena kuchepetsa kupsinjika kwa ogwira ntchito. Kuti achite izi, adapanga malo opangira ofesi ndikuyitanitsa anthu 20 kuti "agwire ntchito" kumeneko kwa masiku awiri, akugwira ntchito yolowetsa deta.
Wogwira ntchito aliyense amaloledwa kutenga mphindi 40 zilizonse. Panthawi yopuma, yomwe nthawi zambiri inkatenga masekondi 27 okha, otenga nawo mbali adasiya kugwira ntchito koma adakhalabe kuntchito. Asayansi anafufuza mmene mtima umagunda komanso mmene “antchito” awo amagwirira ntchito ndipo anapeza kuti kupumako sikunali kothandiza monga momwe ankayembekezera. Ogwira ntchito adachitanso zoyipa kwambiri pazantchito zina pambuyo pa vuto laling'ono, monga kulemba mawu ochepa pamphindi. Koma ogwira ntchito omwe adapuma nthawi yayitali adapezekanso kuti ali ndi kugunda kwa mtima komanso zolakwika zochepa.
Tsopano pali umboni wambiri wosonyeza kuti kupuma pang'ono kumachepetsa kupsinjika maganizo ndikupangitsa zochitika zonse za ntchito kukhala zosangalatsa. Pambuyo pazaka makumi angapo za kafukufuku wowonjezera, ma microbreaks atsimikizira kukhala othandiza, ndipo zotsatira zokhumudwitsa za phunziro loyamba ndi chifukwa chakuti nthawi yopuma inali yochepa kwambiri.
Kutambasula - ndikofunikira
Amakhulupirira kuti maphwando ang'onoang'ono amathandizira kuthana ndi ntchito yayitali yokhala chete, ndikuchepetsa kupsinjika kwa thupi.
"Timalimbikitsa maphwando ang'onoang'ono kwa makasitomala athu onse. Ndikofunika kuti muzipuma nthawi zonse. Ndi bwino kuchita zomwe mumakonda panthawi yopuma, koma ndithudi ndi bwino kupumula thupi lanu, osati ubongo wanu, ndipo mmalo mowonera mavidiyo pa malo ochezera a pa Intaneti, ndi bwino kuchita masewera olimbitsa thupi, mwachitsanzo, kusiya tebulo, "anatero Katherine. Metters, wothandizila thupi komanso katswiri wa zaumoyo ndi chitetezo ku Ergonomics Consultancy Posturite.
Zomwe zaposachedwa kwambiri kuchokera ku Dipatimenti ya Zaumoyo ku UK zikuwonetsa kukula kwa vutoli, lomwe kupuma pang'ono kumathandizira kuthetsa. Mu 2018, panali antchito 469,000 ku UK ovulala komanso zovuta zamafupa kuntchito.
Malo amodzi omwe ma microbreaks amapindulitsa ndi opaleshoni. M'munda womwe umafunikira kulondola kwambiri, pomwe zolakwa nthawi zonse zimawononga moyo wa odwala, ndikofunikira kuti maopaleshoni asagwire ntchito mopambanitsa. Mu 2013, ofufuza awiri ochokera ku yunivesite ya Sherbrooke ku Quebec adaphunzira madokotala 16 kuti awone momwe kupuma kwa masekondi 20 mphindi iliyonse ya 20 kungakhudzire kutopa kwawo kwa thupi ndi maganizo.
Panthawi yoyesera, madokotala anachita maopaleshoni ovuta, ndiyeno mkhalidwe wawo unayesedwa m'chipinda chotsatira. Kumeneko, iwo anapemphedwa kuti alondole ndondomeko ya nyenyezi yokhala ndi lumo lochita opaleshoni kuti awone utali ndi molondola motani mmene angagwiritsire ntchito cholemera cholemera pa mkono wawo wotambasulidwa. Dokotala aliyense amayesedwa katatu: kamodzi asanachite opaleshoni, kamodzi pambuyo pa opaleshoni kumene analoledwa micro-breaks, ndipo kamodzi pambuyo pa opaleshoni yosasiya. Pa nthawi yopuma, anatuluka pang’ono m’chipinda chochitira opaleshoni n’kuyamba kutambasula.
Zinapezeka kuti madokotala ochita opaleshoni anali olondola kasanu ndi kawiri pakuyesa pambuyo pa opaleshoni, kumene amaloledwa kupuma pang'ono. Ankaonanso kuti satopa kwambiri ndipo ankamva kuwawa kwa msana, m’khosi, paphewa komanso m’manja.
Njira ya Micro-break
Malinga ndi kunena kwa katswiri wa zachikhalidwe cha anthu Andrew Bennett, kuphulika kwapang'onopang'ono kumapangitsa antchito kukhala atcheru ndi atcheru komanso osatopa. Ndiye njira yoyenera yopumira ndi iti? Nawa malangizo ochokera kwa akatswiri.
“Njira yabwino yodzikakamiza kuti mupume ndiyo kuika botolo lalikulu lamadzi patebulo ndikumwa pafupipafupi. Posakhalitsa mudzayenera kupita kuchimbudzi - iyi ndi njira yabwino yotambasula ndikukhalabe ndi madzi, "akutero Osman.
Upangiri waukulu wa Bennett sikutalikitsa nthawi yopuma. Metters amalimbikitsa kuchita kutambasula pa desiki yanu, kukwera ndikuwona zomwe zikuchitika kunja, zomwe zingapumule maso ndi malingaliro anu. Ngati mukuda nkhawa kuti mudzakhala ndi nthawi yovuta kufalitsa nthawi yopuma mofanana, ikani chowerengera.