Bufakazi lobubalulekile netinombolo
| Umphumela | Umphumela lohlanganisiwe lolinganisiwe | Sikhawu sekutetsemba se-95% |
|---|---|---|
| Emandla | 0.36 | 0.16 to 0.55 |
| Kuncipha kwekudzinwa | 0.35 | 0.19 to 0.50 |
| Kusebenta | 0.16 | −0.04 to 0.37 |
Loku kulinganiselwa kweThebula 3 lokutsatfwe ekuhlatiyweni kwemasampula lahlukene langu-22, etincwadini letingu-19. Lena yimiphumela lelinganisiwe, hhayi emandla langeteka nga-36% noma kukhula kwemphumela wemsebenti nga-16%. Imiphumela leyehlukene isebentise tincenye letingafani tetifundvo, futsi imiphumela yekusebenta beyihlukahlukene. Linani linye lelihlanganisiwe alichazi yonkhe imisebenti. Albulescu et al., 2022
Yini letsatfwa njengekuphunyula lokufushane?
Lokuhlatiya kugcile ekuphumuleni lokufushane lokufika kumaminithi lalishumi. Lokwentiwa ngesikhatsi sekuphumula, umsebenti lowentiwe ngaphambi kwako kanye nesimo sekucatsanisa bekwehlukene. Loku akubufakazi bekutsi emaminithi lalishumi yiwo lafanele kakhulu, noma kutsi luhlelo lolutsite lwekushintshanisa kusebenta nekuphumula selukhonjiswe njengaloluncono kubo bonkhe bantfu. Kuhlahlela lokwentiwe ekuhloleni tindlela letingaba nemtselela kulomphumela kulinganiselwe kakhulu kunaloko lokungadzingwa sibali seluhlelo lwekuphumula lolwentiwe lwafanelana nemuntfu ngamunye. Albulescu et al., 2022
Ariga naLleras batfola kutsi kushintja kafushane, futsi kungavamile, umgomo wemsebenti waselabhorethri kungavimbela kwehla kwekunaka ekuhlolweni kwabo. Lobu bufakazi bumayelana nendlela letsite yekwenta, abufakazeli kutsi kuhlola imilayeto njalo kufana nekuphumula lokubuyisela emandla. Ariga et al., 2011
Kunaka akusiyo intfo yemandla lecine sikhatsi lesifanako
Luhlolo lwekunaka lokuchubekako lubuka kushintja kwemzuzu nemzuzu kanye nekuguquguquka lokuhlobene nemsebenti. Umuntfu angaba nemiphumela lengaguquguquki kakhulu noma ente emaphutsa lamanyenti ngaphandle kwekufika esikhatsini lesifanako kubo bonkhe bantfu lapho kunaka kuphela khona. Umphumela lofanele ungaba ngemaphutsa, kunganakisisa kwesikhashana noma kungaguquguquki kwetimphendvulo, hhayi nje kutsi umuntfu uhlale sikhatsi lesingakanani. Esterman et al., 2013
Yini letsintsa loku?
Kuphumelela kwekuphumula nemtfwalo wekushintja kungaba khona kokubili
Kushintja imisebenti kungashiya ingcondvo isabambelele kulowo msebenti wekucala, futsi kuphazanyiswa lokungalindelekile kungabanga kucindzeteleka ngisho nalapho bantfu banxephezela ngekusebenta ngekushesha. Loku akuyisusi imiphumela lemihle yekuphumula lokufushane; kukhombisa kutsi loko lokwentiwa nekutsi kuphumula kwenteka kusiphi simo kubalulekile. Umsebenti wesibili lodzinga emandla awufani ngekuzenzakalela nekuphumula. Leroy, 2009 Mark et al., 2008
Kuphunyula kungavala yini sikhala sekungalali ngokwanele?
Tifundvo ngekuswela butfongo tikhombisa kuphazamiseka kwekunaka ngemuva kwekungalali, kantsi kuhlala ungalali ngokwanele kubangela kusilela lokungeteka ngekuhamba kwesikhatsi. Lokuhlanganiswa kwebufakazi bekuphumula lokufushane akukhombisi kutsi kuphumula kwesikhashana kubuyisela loko kusilela ezingeni lemuntfu lolale kahle. Buka kuphumula nekulala lokwenele njengemibuto leyehlukene esikhundleni sekucabanga kutsi kokunye kungatsatsa indzawo yalokunye. Lim et al., 2010 Van Dongen et al., 2003
Yini lengazanywa ngendlela lebonakalako?
Kuhlela sikhatsi sekuphumula kungaba yindlela lefanele yekulawula kudzinwa, kodvwa bufakazi abukhombisi sikhawu lesifanako kubo bonkhe budzala, bulili nemisebenti. Catsanisa indlela lotiva ngayo nendlela lowenta ngayo kulomsebenti lobalulekile. Inzuzo lencane lotivela yona isahlukile ekutfutfukeni kwekusebenta lokukhonjisiwe. Albulescu et al., 2022
Uma ulandzelela imiphumela yemidlalo yekunaka ngaphambi nangemuva kwekuphunyula, gcina umsebenti nemishini kufana futsi ukhumbule kutsi imiphumela ivame kwehluka. Umphumela wemuntfu ngamunye emsebentini lomfushane ungaba nemsindvo ngisho nalapho umphumela waseluhlolweni ucinile. Kuphumelela kakhulu ekuzameni kwesibili kukodvwa akukuvumeli kwehlukanisa umtselela wekuphunyula nekufundza noma kushintjashintja kwemiphumela. Hedge et al., 2017 Esterman et al., 2013
Siphetfo lesetsembekile kutsi kusekelwa imiphumela lemihle lencane yekubuyisa emandla, ngekwesilinganiso, kantsi setsembiso sekutsi konkhe kuphumula kutawutfutfukisa kunaka noma kusebenta sibanzi kakhulu. Bufakazi busekela kuzama indlela lefanele ngekucaphela, hhayi kunika wonkhe muntfu luhlelo lolufanako lwekushintshanisa kusebenta nekuphumula. Albulescu et al., 2022
Zama luhlolo lwamahhala loluhlobene naloku
Luhlolo lwekunaka
Zama luhlolo lwekunaka njengemsebenti lomfushane wekulinganisa kusebenta. Uma uqhathanisa nje imijikeleto yekuhlola lesedvute netikhatsi lotivamile kuphumula ngato, landzelela emaphutsa nekungaguquguquki kanye nesivinini. Lomdlalo awukwati kucinisekisa luhlelo lwakho lwekuphumula lolulungile kakhulu.
Imibuto lejwayelekile
Ingabe d = 0.36 isho kutfutfuka nga-36%?
Cha. Loku ngumehluko welinani lelinganisiwe, hhayi lushintjo ngemaphesenti emandleni noma emiphumeleni yemsebenti. Albulescu et al., 2022
Ingabe sikhona sikhawu sekuphumula lesibonakale singcono kakhulu?
Lokuhlanganiswa kwebufakazi akukhombi sikhawu sinye lesifanele bonkhe bantfu. Imisebenti, bantfu nemisebenti lehlukene kuyahluka. Albulescu et al., 2022
Kuphunyula kungayitsatsa yini indzawo yekulala kahle ebusuku?
Bufakazi lobucashuniwe bekuphumula abukhombisi loko. Tifundvo ngekulahlekelwa butfongo tikhuluma ngekusilela lokungeke kucatjangwe kutsi kuyanyamalala ngemuva kwekuphunyula kwesikhashana. Lim et al., 2010 Van Dongen et al., 2003
Imithombo
- Albulescu et al. (2022). "Ngicela kuphumula!" Kubuketa lokuhlelekile nekuhlatiya lokuhlanganisa imiphumela mayelana nekuphumelela kwekuphumula lokufushane ekutfutfukiseni kuphila kahle nekusebenta.
- Ariga et al. (2011). “Kuphunyula kwengcondvo lokufushane nalokungavamile kukusita uhlale unake: Kucima nekuphindze kusebentise imigomo yemsebenti kuvimbela kwehla kwekunaka.
- Esterman et al. (2013). Ukunaka kakhulu noma kuphambuka kwengcondvo? Kulandzelela kushintjashintja kwetento netinzwa temcondvo ngesikhatsi sekunaka lokuchubekako.
- Leroy (2009). Kungani kumatima kangaka kwenta umsebenti wami? Inselele yekusala kweminye imicabango engcondvweni uma kushintjwa imisebenti.
- Mark et al. (2008). Tindleko tekuphazanyiswa kwemsebenti: kushesha kakhulu nekucindzeteleka.
- Lim et al. (2010). Kuhlatiya lokuhlanganisa umtselela wekuncishwa butfongo kwesikhashana etintfweni tekucondza..
- Van Dongen et al. (2003). Tindleko letihlangana tekuhlala uvukile sikhatsi lesengeziwe: Imiphumela yelinani lekuvuka emisebentini yengcondvo nasendleleni yekulala ngemuva kwekuhlale ulele sikhatsi lesincane nekungabi butfongo nhlobo.
- Hedge et al. (2017). Indida yekwetsembeka: Kungani imisebenti lecinile yekuhlola kucondza ingakhombisi umehluko lowetsembekile emkhatsini webantfu.
Caphuna leli khasi: Kuphunyula lokufushane kuyakutfutfukisa yini kunaka?. Helibrain. 2026. https://helibrain.com/ss/answers/do-short-breaks-improve-concentration. CC BY 4.0.
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