Mɔ sue aɖe na wò ŋutɔ

Ŋutilã ƒe home ŋutɔŋutɔ

De asi le home bɔbɔe aɖe dzi. Ɣeyiɣi sue si dzɔ ɖe ŋu, le wò ŋutɔ ƒe home nu.

Fee mele eme o · Akɔnta mele hiã o · Dɔdzikpɔla mele eme o

Glaʋi ƒe akpe sue si le tsi ƒe gli bɔbɔewo dzi

Ne wò ɖoɖo la le, dze egɔme

5:00

Woɖe screen ƒe ŋdiɖi ɖa ne èɖe asi alo wu nu.

Tia homeɖoɖo

ƒo home le wò ŋutɔ ƒe dzidzeme nu, yɔ ɖe ŋu kple home sue evelia, eye do home ɖe anyi bɔbɔe eye wò ŋutɔ nàɖe ŋu. Homeɖoɖo si ɖoɖo le afima la nye mɔfiafia, menye dodokpɔ ƒe ɖoɖo si sɔ kple nya siawo katã o.

Ɣeyiɣi didi

Vibration le phone ƒe browser aɖewo me; ne device la mate ŋu awɔe o la, gbe aɖeke mele eme o.

Ne wò ɖoɖo la le, dze egɔme

5:00

Tu ne wò ta zɔa alo nàse be wò ŋutilã me dzɔ o. Gbugbɔ na wò ŋutilã ƒo home le eƒe mɔ nyuitɔ me. Mèwɔ home ɖe asi dzi ƒe dodokpɔwo o. Menye atike o.

Ne axa sia va ɖe wò browser me vɔ la, home ƒe mɔfiafia, ɣeyiɣiŋɔŋlɔ kple kɔnuƒoƒowo awɔ dɔ le tab sia me, ne internet mele eme hã. Ne ègbugbɔ axa la ɖo alo ɖe axa bubu ŋu la, internet hiã.

Ɣeyiɣiŋɔŋlɔ la zã ɣeyiɣi si va yi. Tab si le megbe ate ŋu ana gbeawo va ɖe megbe; na tab la nɔ ŋgɔ be wòase mɔɖeɖeawo.

Wò session ƒe ŋɔŋlɔ

Session aɖeke medzra ɖo o. Nu aɖeke mele be nàyi emegbe o.

Nyatakakawo sue. Agbagbadzeɖeɖe aɖewo le eme.

Goyal kple eƒe habɔbɔ (2014) kpɔ randomised trial 47 siwo me ame 3,515 nɔ. Wokpɔ nyatakaka si le ɖekawɔwɔ ƒe dzidzedze me na vevesese si do (effect size 0.38 le ŋkeke 8 me) kple dzitsitsi (0.30), gake nyatakaka si le ŋkuɖoɖo, alɔ̃dɔ kple dzi nyui ŋu la sue alo medze o. Esiawo nye dɔwɔɖoɖowo, menye ɣeyiɣiŋɔŋlɔ sia ƒe dodokpɔ o.

Goyal et al., JAMA Internal Medicine (2014)

Le ɖe sia ƒe trial ɖeka me la, Balban kple eƒe habɔbɔ (2023) kpɔ be ŋutilã ƒe home si wɔa ɖeɖe miniti 5 gbe sia gbe ɖe dzi nyui ŋu wu mindfulness meditation. Trɔtrɔ si le heart-rate variability alo dzitsitsi ƒe nɔnɔme ŋu si ŋu sɔsɔ medzɔ o. Trial ɖeka nye mɔ na dɔdzikpɔkpɔ, menye ŋugbe o.

Balban et al., Cell Reports Medicine (2023)