Cov kws tshaj lij hu ua microbreak cov txheej txheem luv luv uas rhuav tshem lub monotony ntawm kev ua haujlwm ntawm lub cev lossis lub hlwb. Kev so tuaj yeem kav ntev li ob peb feeb mus rau ob peb feeb thiab tuaj yeem ua txhua yam los ntawm kev ua tshuaj yej mus rau ncab lossis saib cov yeeb yaj kiab.
Tsis muaj kev pom zoo rau ntev npaum li cas micro-so zoo yuav tsum kav ntev npaum li cas thiab lawv yuav tsum tau noj ntau npaum li cas, yog li kev sim yuav tsum tau ua. Qhov tseeb, yog tias koj tsis tu ncua tig rov qab rau hauv koj lub rooj zaum los tham hauv xov tooj lossis saib koj lub smartphone, tej zaum koj twb tau siv cov txheej txheem microbreak. Raws li University of Illinois cov tub ntxhais kawm tiav Suyul Kim thiab lwm tus kws tshaj lij microbreak, tsuas muaj ob txoj cai: kev so yuav tsum luv luv thiab yeem. "Tab sis hauv kev xyaum, peb tsuas yog so haujlwm feem ntau yog noj su, txawm tias qee lub tuam txhab muab kev so ntxiv, feem ntau yog 10-15 feeb," Kim hais.
Calming cuam tshuam
Microbreaks tau pib kawm thaum xyoo 1980s los ntawm cov kws tshawb fawb ntawm National Institute for Occupational Safety and Health hauv Ohio thiab Purdue University hauv Indiana. Lawv xav paub seb qhov kev so luv luv tuaj yeem ua rau muaj txiaj ntsig lossis txo cov neeg ua haujlwm ntxhov siab. Txhawm rau ua qhov no, lawv tau tsim qhov chaw ua haujlwm tsim khoom thiab caw 20 tus neeg tuaj koom "ua haujlwm" nyob ntawd rau ob hnub, ua cov ntaub ntawv nkag mus ua haujlwm.
Txhua tus neeg ua haujlwm raug tso cai ua ib qho micro-so txhua 40 feeb. Thaum lub sijhawm so, uas feem ntau tsuas yog 27 vib nas this, cov neeg koom tsis ua haujlwm tab sis tseem nyob hauv lawv qhov chaw ua haujlwm. Cov kws tshawb fawb tau taug qab lub plawv dhia thiab kev ua haujlwm ntawm lawv "cov neeg ua haujlwm" thiab pom tias qhov kev ncua tsis tau pab tau raws li lawv tau cia siab. Cov neeg ua haujlwm txawm tias ua haujlwm tsis zoo rau qee qhov haujlwm tom qab microbreak, xws li ntaus ntawv tsawg dua ib feeb. Tab sis cov neeg ua haujlwm uas tau so ntev dua kuj tau pom tias muaj lub plawv dhia qis thiab ua yuam kev tsawg dua.
Tam sim no muaj lub roob ntawm cov pov thawj uas luv luv txo kev ntxhov siab thiab ua rau tag nrho kev ua haujlwm zoo siab dua. Tom qab ntau xyoo ntawm kev tshawb fawb ntxiv, microbreaks tau ua pov thawj zoo, thiab thawj txoj kev tshawb fawb qhov kev poob siab yog vim qhov tseeb tias kev so luv dhau.
Ncab - nws yog ib qho tseem ceeb
Nws ntseeg tau tias micro- so pab tiv nrog kev ua haujlwm ntev ntev, txo lub cev nruj ntawm lub cev.
"Peb pom zoo kom micro so rau tag nrho peb cov neeg siv khoom. Nws yog ib qho tseem ceeb uas yuav tau so tsis tu ncua. Nws yog qhov zoo dua los ua qhov koj nyiam thaum so, tab sis qhov tseeb nws yog qhov zoo dua los so koj lub cev, tsis yog koj lub hlwb, thiab tsis txhob saib cov yeeb yaj kiab hauv kev sib raug zoo, nws yog qhov zoo dua kom tau txais kev ua si, piv txwv li, tawm hauv lub rooj, "Katherine hais. Metters, tus kws kho lub cev thiab tus kws kho mob thiab kev nyab xeeb ntawm Ergonomics Consultancy Posturite.
Cov ntaub ntawv tshiab kawg los ntawm UK Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv qhia qhov ntsuas qhov teeb meem, uas luv luv pab daws. Hauv xyoo 2018, muaj 469,000 tus neeg ua haujlwm hauv tebchaws Askiv tau raug mob thiab teeb meem musculoskeletal tom haujlwm.
Ib cheeb tsam uas microbreaks tau txais txiaj ntsig yog hauv kev phais. Nyob rau hauv ib cheeb tsam uas yuav tsum tau ceev precision, qhov uas tsis tu ncua nqi cov neeg mob lawv lub neej, nws yog ib qho tseem ceeb rau cov kws phais kom tsis txhob overwork. Hauv 2013, ob tus kws tshawb fawb los ntawm University of Sherbrooke hauv Quebec tau kawm 16 tus kws phais mob kom pom tias 20-thib ob so txhua 20 feeb yuav cuam tshuam rau lawv lub cev thiab lub hlwb qaug zog.
Thaum lub sij hawm sim, cov kws phais tau ua haujlwm nyuaj, thiab tom qab ntawd lawv tus mob raug soj ntsuam hauv chav tom ntej. Nyob ntawd, lawv tau hais kom taug qab cov qauv ntawm lub hnub qub nrog txiab txiab kom pom ntev npaum li cas thiab qhov tseeb npaum li cas lawv tuaj yeem tuav qhov hnyav ntawm lawv txhais caj npab. Txhua tus kws phais neeg raug kuaj peb zaug: ib zaug ua ntej kev phais, ib zaug tom qab kev phais uas lawv tau tso cai rau micro so, thiab ib zaug tom qab phais tsis nres. Thaum so, lawv luv luv tawm ntawm chav ua haujlwm thiab ua qee qhov ncab.
Nws tau pom tias cov kws phais mob tau raug xya npaug ntau dua hauv qhov kev sim tom qab kev ua haujlwm, qhov chaw uas lawv tau tso cai rau so luv luv. Lawv kuj tsis tshua nkees thiab tsis tshua muaj mob nraub qaum, caj dab, xub pwg thiab dab teg.
Micro-break txheej txheem
Raws li tus kws paub txog kev noj qab haus huv Andrew Bennett, microbreaks ua rau cov neeg ua haujlwm ceeb toom thiab ceeb toom thiab tsis nkees. Yog li dab tsi yog txoj hauv kev zoo los so? Nov yog qee cov lus qhia los ntawm cov kws tshaj lij.
“Ib txoj hauv kev zoo los yuam koj tus kheej kom so yog muab lub raj mis dej loj rau ntawm lub rooj thiab haus tsis tu ncua. Tsis ntev los sis tom qab koj yuav tau mus rau chav dej - qhov no yog ib txoj hauv kev zoo kom ncab thiab nyob twj ywm hydrated, "Osman hais.
Bennett cov lus qhia tseem ceeb yog tsis txhob ncua sijhawm so. Metters pom zoo kom ua qee qhov ncab ntawm koj lub rooj, nce thiab pom dab tsi tshwm sim sab nraud, uas yuav ua rau koj lub qhov muag thiab lub siab. Yog tias koj txhawj xeeb tias koj yuav muaj lub sijhawm nyuaj nthuav koj qhov kev so sib npaug, teem sijhawm.