Liel\u0101m p\u0101rmai\u0146\u0101m nav nepiecie\u0161ams apgriezt savu dz\u012bvi k\u0101j\u0101m gais\u0101 1 nakts laik\u0101. Paties\u012bb\u0101 ekstr\u0113mi pl\u0101ni visbie\u017e\u0101k beidzas ar \u0101tru nogurumu un vil\u0161anos. Ilgtermi\u0146a labb\u016bt\u012bba veidojas no maziem, ikdienas l\u0113mumiem, ko atk\u0101rtojat regul\u0101ri.<\/p>\n\n\n\n
Ja v\u0113laties atg\u016bt ener\u0123iju un justies lab\u0101k sav\u0101 \u0137ermen\u012b, pie\u0146emiet \u0161o 7 dienu izaicin\u0101jumu. Katrai dienai ir paredz\u0113ts tikai viens konkr\u0113ts, vienk\u0101r\u0161s uzdevums. Izpildiet to un v\u0113rojiet, k\u0101 main\u0101s j\u016bsu pa\u0161saj\u016bta darba ned\u0113\u013cas gait\u0101.<\/p>\n\n\n\n
1. diena: 15 min\u016b\u0161u r\u012bta gaisma un kust\u012bba<\/strong><\/p>\n\n\n\n Pirms iedzi\u013cin\u0101ties darba e-pastos vai soci\u0101lo t\u012bklu zi\u0146u lent\u0113, izejiet \u012bs\u0101 15 min\u016b\u0161u pastaig\u0101.<\/p>\n\n\n\n R\u012bta dabisk\u0101 gaisma nos\u016bta sign\u0101lu smadzen\u0113m aptur\u0113t miega hormona melaton\u012bna veido\u0161anos un uzs\u0101kt ener\u0123ijas ciklu. Pat m\u0113rena so\u013co\u0161ana uzlabo asinsriti un pal\u012bdz noska\u0146oties produkt\u012bvai dienai bez stresa.<\/p>\n\n\n\n 2. diena: Ergonomikas pauze un plecu atbr\u012bvo\u0161ana<\/strong><\/p>\n\n\n\n S\u0113do\u0161s darbs neman\u0101mi rada sasprindzin\u0101jumu kakla un plecu da\u013c\u0101. \u0160odien uzst\u0101diet atg\u0101din\u0101jumu telefon\u0101 reizi div\u0101s stund\u0101s: piecelieties k\u0101j\u0101s, izstaipieties un veiciet vienk\u0101r\u0161us plecu ap\u013cus.<\/p>\n\n\n\n P\u0101rbaudiet ar\u012b savu darba vietu: vai monitora aug\u0161\u0113j\u0101 mala atrodas acu augstum\u0101? Vai p\u0113das piln\u012bb\u0101 balst\u0101s pret gr\u012bdu? Da\u017ei nelieli piel\u0101gojumi pie rakst\u0101mgalda sp\u0113j iev\u0113rojami samazin\u0101t vakara nogurumu.<\/p>\n\n\n\n 3. diena: Pusdienas bez ekr\u0101niem<\/strong><\/p>\n\n\n\n Cik bie\u017ei j\u016bs pusdienojat, vienlaikus lasot zi\u0146as vai atbildot uz e-pastiem? \u0160odien atv\u0113liet 20 min\u016btes tikai malt\u012btei.<\/p>\n\n\n\n Nolieciet t\u0101lruni mal\u0101, aizveriet kl\u0113pjdatoru un piev\u0113rsiet uzman\u012bbu \u0113dienam. \u0112dot apzin\u0101ti, gremo\u0161anas sist\u0113ma str\u0101d\u0101 efekt\u012bv\u0101k, smadzenes laikus sa\u0146em sign\u0101lu par s\u0101ta saj\u016btu, un pusdienu p\u0101rtraukums k\u013c\u016bst par \u012bstu ment\u0101lo atelpu.<\/p>\n\n\n\n 4. diena: Jauna labb\u016bt\u012bbas pieredze<\/strong><\/p>\n\n\n\n Ieradumiem ir tendence k\u013c\u016bt vienmu\u013ciem. \u0160odienas uzdevums ir izk\u0101pt no ierast\u0101s rut\u012bnas un atrast vienu jaunu nodarbi, ko v\u0113l nekad neesat m\u0113\u0123in\u0101ju\u0161i.<\/p>\n\n\n\n Iel\u016bkojieties sav\u0101 Stebby kont\u0101 un izp\u0113tiet, k\u0101das iesp\u0113jas ir pieejamas j\u016bsu tuvum\u0101: tas var b\u016bt pirmais tenisa vai padela treni\u0146\u0161, peldbaseina apmekl\u0113jums, s\u0101ls istaba elpce\u013cu stiprin\u0101\u0161anai vai fizioterapeita konsult\u0101cija. Rezerv\u0113jiet laiku jau \u0161odien, lai ned\u0113\u013cas nogal\u0113 vai n\u0101kamned\u0113\u013c j\u016bs gaid\u012btu jauns piedz\u012bvojums.<\/p>\n\n\n\n 5. diena: \u0160\u0137idruma bilances audits<\/strong><\/p>\n\n\n\n Nogurums p\u0113cpusdien\u0101 un galvass\u0101pes bie\u017ei vien nav miega tr\u016bkuma, bet gan vienk\u0101r\u0161as dehidrat\u0101cijas sekas.<\/p>\n\n\n\n Turiet uz galda pilnu \u016bdens gl\u0101zi vai pudeli un uzst\u0101diet m\u0113r\u0137i: pirms katras kafijas tases oblig\u0101ti izdzeriet vienu gl\u0101zi \u016bdens. \u0160is mazais noteikums pal\u012bdz\u0113s uztur\u0113t ener\u0123ijas l\u012bmeni stabilu l\u012bdz pat darba dienas beig\u0101m.<\/p>\n\n\n\n 6. diena: Vakara “digit\u0101lais detokss”<\/strong><\/p>\n\n\n\n Kvalitat\u012bvs miegs ir ikvienas fizisk\u0101s un ment\u0101l\u0101s labb\u016bt\u012bbas pamat\u0101. Ekr\u0101nu zil\u0101 gaisma vakar\u0101 kav\u0113 iemig\u0161anu un padara miegu saraust\u012btu.<\/p>\n\n\n\n \u0160ovakar vismaz 45 min\u016btes pirms do\u0161an\u0101s pie miera nolieciet visas viedier\u012bces \u0101rpus gu\u013camistabas. T\u0101 viet\u0101 izv\u0113lieties siltu du\u0161u, vieglu stiep\u0161anos vai gr\u0101matas las\u012b\u0161anu. Piev\u0113rsiet uzman\u012bbu tam, cik viegli n\u0101kamaj\u0101 r\u012bt\u0101 b\u016bs mosties.<\/p>\n\n\n\n 7. diena: Pilnv\u0113rt\u012bga atjauno\u0161an\u0101s<\/strong><\/p>\n\n\n\n Sv\u0113tdiena ir laiks atjaunot resursus jaunajai ned\u0113\u013cai. Atp\u016bta nav laika iz\u0161\u0137ie\u0161ana – t\u0101 ir nepiecie\u0161am\u012bba j\u016bsu nervu sist\u0113mai.<\/p>\n\n\n\n Veltiet \u0161o dienu mier\u012bgai re\u0123ener\u0101cijai. Apmekl\u0113jiet pirti vai SPA, dodieties gar\u0101k\u0101 pastaig\u0101 gar j\u016bru vai me\u017e\u0101, vai vienk\u0101r\u0161i iepl\u0101nojiet relaks\u0113jo\u0161u mas\u0101\u017eu. \u013baujiet \u0137ermenim atsl\u0101bin\u0101ties bez steigas un uzdevumu sarakstiem.<\/p>\n\n\n\n Septi\u0146as dienas ir pietiekams laiks, lai sajustu, kuri no \u0161iem mazajiem so\u013ciem rezon\u0113 ar j\u016bsu dz\u012bves ritmu vislab\u0101k. Nav nepiecie\u0161ams patur\u0113t visus septi\u0146us – izv\u0113lieties divus vai tr\u012bs ieradumus, kas sniedza visliel\u0101ko vieglumu, un ieviesiet tos sav\u0101 ikdien\u0101 ilgtermi\u0146\u0101.<\/p>\n\n\n\n Izmantojiet sava darba dev\u0113ja pied\u0101v\u0101to Stebby<\/strong> bud\u017eetu, lai atbalst\u012btu savus m\u0113r\u0137us ar regul\u0101r\u0101m aktivit\u0101t\u0113m un kvalitat\u012bvu atp\u016btu.<\/p>\n","protected":false},"excerpt":{"rendered":"Liel\u0101m p\u0101rmai\u0146\u0101m nav nepiecie\u0161ams apgriezt savu dz\u012bvi k\u0101j\u0101m gais\u0101 1 nakts laik\u0101. Paties\u012bb\u0101 ekstr\u0113mi pl\u0101ni visbie\u017e\u0101k beidzas ar \u0101tru nogurumu un vil\u0161anos. Ilgtermi\u0146a labb\u016bt\u012bba veidojas no maziem, ikdienas l\u0113mumiem, ko atk\u0101rtojat regul\u0101ri. Ja v\u0113laties atg\u016bt ener\u0123iju un justies lab\u0101k sav\u0101 \u0137ermen\u012b, pie\u0146emiet \u0161o 7 dienu izaicin\u0101jumu. Katrai dienai ir paredz\u0113ts tikai viens konkr\u0113ts, vienk\u0101r\u0161s uzdevums….","protected":false},"author":19,"featured_media":21932,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[89],"tags":[],"class_list":["post-21931","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-aktuala-informacija"],"yoast_head":"\n