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Tips Untuk Kekal Fokus Bekerja Dari Rumah

May 9, 2018

By admin

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Hai! Kali ni saya ada tips lagi untuk orang yang bekerja dari rumah, samaada anda buat bisnes online ataupun buat kerja-kerja freelancer. Kalau sebelum ni saya tulis pasal macam mana nak kekalkan produktiviti bekerja dari rumah, kali ni saya tulis pasal tips untuk kekal fokus bekerja dari rumah.

 

Kanapa kita perlu fokus? Kita perlu fokus untuk selesaikan segala tugasan dengan secepat yang mungkin supaya kita boleh progress pada tugasan yang lain pulak. Bila kita tak boleh nak fokus pada sesuatu tugasan, kita tak boleh nak bagi yang terbaik pada apa yang tengah kita usahakan.

 

Bila tak dapat nak bagi yang terbaik pada apa yang tengah kita usahakan, kita boleh rasa down sebab tahu sebenarnya kita mampu buat yang lebih baik. Bila rasa down, kita dah tak ada mood nak buat sesuatu tugasan tu. Hilang produktiviti dalam kehidupan seharian. Semua benda tertangguh. Dan kita kena ambil masa untuk bangkit kembalikan produktiviti.

 

Benda ni boleh berulang-ulang kalau kita tak atasi masalah fokus pada awalnya. Jadi dalam artikel ni saya akan bagi anda beberapa tips untuk kekal fokus bekerja dari rumah. Jom layan…

 

Dapatkan Tidur Yang Cukup! – Tips 1 Kekal Fokus Bekerja Dari Rumah

 

Kerja is kerja, rehat is rehat! Pastikan anda dapatkan tidur yang cukup. Bagi saya ini memang point yang paling kritikal untuk kita kekal fokus dalam kehidupan seharian. Dapatkan tidur yang cukup. Susah nak buat sesuatu benda yang perlukan daya fikir dan konsentrasi minda bila si otak dah ‘tak ada mood’ nak jalankan tugas beliau. Semua benda jadi blank.

 

Tambahan pada tidur yang cukup, anda boleh makan makanan yang sihat dan amalkan gaya hidup yang sihat. Haaa…cliché sangat. Haha.

 

Rancang Kehidupan Seharian Anda! – Tips 2 Kekal Fokus Bekerja Dari Rumah

 

Lebih senang untuk kita fokus pada tugasan bila kita dah tahu nak buat apa dan bila kita nak buat tugasan tu. Jadi kita kena merancang. Rancang tugasan dan rancang jadual. Setiap orang pulak ada waktu masing-masing bila dia lebih produktif untuk buat sesuatu tugasan.

 

Ada yang jenis ‘morning person’ yang lebih produktif buat kerja waktu pagi dan ada pulak yang jenis ‘burung hantu’ yang lebih suka buat kerja lewat malam sampai pagi-pagi buta. Tak kira yang mana satu pun anda, anda boleh rancang kehidupan seharian anda ikut selera anda sendiri. You are the boss!

 

Bahagikan Tugasan! – Tips 3 Kekal Fokus Bekerja Dari Rumah

 

Pecahkan tugasan utama anda kepada beberapa tugasan yang kecil. Dan selesaikan satu per satu tugasan kecil sehingga dapat selesaikan tugasan utama. Ini akan memudahkan anda untuk selesaikan sesuatu tugasan tu dan lebih nampak ‘the bigger picture’ apa yang anda perlu buat sebenarnya.

 

Sikit-sikit, lama-lama jadi bukit.

 

Jangan Multitask! – Tips 4 Kekal Fokus Bekerja Dari Rumah

 

Hidup sebagai usahawan yang bekerja dari rumah, anda mungkin ada pelbagai ‘side hustle’ yang anda tengah usahakan. Sebagai contoh,  anda mungkin tengah usahakan bisnes dropship e-Commerce dan pada masa yang sama anda jugak buat kerja freelance menulis artikel kat sebuah laman web.

 

Setiap usaha yang anda buat tu pulak ada tugasan-tugasan yang anda kena selesaikan dengan kemahiran yang berbeza. Sebagai contoh, buat video lah, edit gambar lah, buat kajian produk hot lah, brainstorming idea lah dan sebagainya.

 

Jangan multitask atau buat semua kerja serentak dan cuba selesaikan satu per satu sebab minda kita kita dapat ‘bekerja’ denganlebih baik kalau kita fokus pada satu tugasan dalam satu-satu masa.

 

Selesaikan Hal Lain Sebelum Mula Tugasan! – Tips 5 Kekal Fokus Bekerja Dari Rumah

 

Sama macam kita nak buat persediaan untuk solat, yang mana kita disarankan untuk selesaikan segala hal peribadi dulu seperti makan, minum dan pergi tandas sebelum mula solat. Tujuannya, supaya kita boleh khusyuk dalam solat kita.

 

Macam tu jugak bila kita nak mula buat sesuatu tugasan. Kita jugak boleh apply konsep ni dalam kehidupan seharian. Selesaikan segala hal peribadi lain dulu sebelum nak mulakan sesuatu tugasan. Supaya minda kita lebih fokus dan tak beralih pada benda lain.

 

Kemas Tempat Kerja Anda! – Tips 6 Kekal Fokus Bekerja Dari Rumah

 

Clear desk, clear mind! Pastikan anda kemas ruang tempat anda buat tugasan. Bila anda perlu fokus untuk buat tugasan, penting untuk anda alihkan semua benda yang boleh serabutkan minda anda.

 

Kertas-kertas yang anda guna untuk conteng-conteng semalam? Buang dalam tong sampah. Dokumen-dokumen berselerak yang anda guna untuk buat rujukan? Susun kat tempat yang sepatutnya. Wayar-wayar extension, speaker dan wayar usb kat keliling laptop anda? Cuba letakkan kat bawah meja.

 

Kemas dan alihkan semua benda yang tak perlu kat meja atau tempat anda buat tugasan anda.

 

Hargai Diri Dengan Sesuatu! – Tips 7 Kekal Fokus Bekerja Dari Rumah

 

Penting untuk anda tahu kalau anda dah capai tahap produktiviti yang memuaskan pada tugasan tertentu dan tidak bekerja secara berlebih-lebihan. Bila duduk pun dah rasa sakit punggung dan fikiran anda tak berapa nak perform lagi, dapatkan rehat dulu. Anda boleh kembali pada tugasan bila otak anda dah segar balik.

 

Kadang-kadang walaupun kita suka buat tugasan yang kita lakukan, pasti ada masa-masa kita akan rasa struggle jugak. Dan kita akan bekerja lebih baik kalau kita termotivasi untuk buat sesuatu tugasan tu.

 

Macam mana nak kasi supaya kita lebih termotivasi sikit? Anda boleh bagi ganjaran pada diri setiap kali lepas siap sesuatu tugasan. Ganjaran tak perlu pun sampai belikan hadiah untuk diri sendiri. Cukup sekadar buat benda yang anda suka. Mungkin anda suka minum kopi. Ataupun pergi main Mobile Legend. Bagi masa untuk buat kerja, bagi masa untuk hargai diri sendiri jugak, huhu.

 

 

Kesimpulan Tips Kekal Fokus Bekerja Dari Rumah

 

Berdasarkan artikel yang saya baca di Wall Street Journal, orang yang bekerja kat ofis boleh terganggu dan hilang fokus setiap 11 minit. Jadi, untuk orang yang bekerja 8 jam sehari, anda boleh terganggu 43 kali sehari secara purata. Bayangkan kalau yang bekerja dari rumah? Mesti lagi senang untuk hilang fokus sebab tak ada siapa yang kawal kita, huhu.

 

Dan setiap kali lepas seseorang itu hilang fokus disebabkan teralih perhatian pada benda-benda lain, ia akan ambil masa secara purata 25 minit untuk kembali fokus pada tugasan yang asal. Senang terganggu setiap kali 11 minit dan kembali fokus lepas 25 minit! Wow, senang untuk bazir masa gitu je!

 

Tak hairanlah kalau kita tak fokus pada tugasan yang kita buat boleh bawa kepada hilangnya produktiviti dalam kehidupan seharian. Jadi, saya harap artikel ni dapat bantu anda untuk lebih fokus bekerja dari rumah lepas ni. Okay, cukup setakat ni dulu, nantikan artikel seterusnya! Woot woot!

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  1857. how can you tell if someone is using steroids
    how can you tell if someone is using steroids on March 24, 2025 at 5:20 pm

    Standing barbell rear delts row is a free weight train that primarily targets the rear deltoid and center again, and to a lesser degree, it also targets the biceps and traps. The chest-supported dumbbell rear delt row is a variation that offers enhanced stability and rear delt isolation compared to the standard version. Are you bored with the identical old shoulder workouts that solely work the front and facet of your shoulders? It’s time to change issues up and goal the often-neglected rear deltoids with the rear delt row. The inverted row is a much less challenging different to the t-bar row because it is done with solely body weight. The number of occasions I’ve checked out my program and saw this train isn’t any joke. The reason why is that it is a non fatiguing variation of the t-bar row.
    The lat pulldown exercise typically has its own back machine setup within the health club. This is mainly a seat with pads to brace your upper thighs against in entrance of a cable machine. The potential draw back is that you train your core muscular tissues, erector spinae, and balancing muscle tissue so much much less with the chest-supported machine row. If maintaining that spine in check throughout your typical rowing periods feels like a battle, let me introduce you to the game-changer – the chest-supported T-bar row. This dangerous boy not solely lends a serving to pad to carry your weight but in addition allows you to go all-in on again coaching with out your lower back throwing within the towel prematurely. Sure, Rear Delt Rows are an effective exercise for constructing shoulder mass, particularly in the rear deltoid muscles.
    You can do bodyweight rows wherever you can find a steady horizontal bar, such as at a playground or out of doors gym. Using the help of a bench to anchor your physique as you row one arm at a time minimizes pressure on the lower again. If you favor a visual demonstration, this video tutorial is a good way to study seated cable rows. They are a superb foundational again train for building muscle and power.
    One of the highest alternatives to the bent-over row is single-arm dumbbell rows. By utilizing dumbbells, you probably can goal the back muscle tissue individually and enhance general strength and form. Another choice is chest-supported machine rows, the place the machine supports your chest, lowering pressure on the decrease back whereas successfully focusing on the back muscular tissues.
    Core – this is the collective term for the muscular tissues of your midsection, including your rectus abdominus, obliques, and transverse abdominis. Appearing like a weightlifting belt, these muscular tissues contract to create intra-abdominal strain and help your spine from inside. Compound workout routines involve a number of joints and muscles working collectively. So, while most people do bent-over rows for his or her back muscle tissue, there are several other muscular tissues working too. These alternatives are higher in the sense that you could push more durable, to the point of failure in your again muscles, without having any danger of shedding posture or method. There are specialized benches in plenty of gyms for  doing this train however you probably can easily improvize at house by placing some 45-pound weight plates or items of timber underneath the bench to raise it.
    Barbell rows are a compound exercise that primarily targets the posterior muscles of your torso. They also recruit the core and decrease body to assist and stabilize the train. Begin along with your weaker arm and match the work on your extra dominant arm to deal with muscular imbalances. Transfer via the total vary of motion and keep your torso secure to get rid of any momentum. Sluggish down your reps, particularly within the eccentric (lowering) section, to get more time under rigidity and build strict power. You’ve most likely heard the phrase “you’ve gotta row to grow.” Rowing exercises are probably the greatest methods to target your higher posterior chain and build a broader, stronger again.
    Simply lean onto the inclined bench and row the bar up towards your physique. Some machines provide you with multiple choice for holding the bar, permitting you to switch up the muscular tissues you’re employed. You’ll find it simpler to load extra weight on the T-bar row than on the standard bent-over row. Bodybuilders, powerlifters, and athletes might use these options to replace the bent-over row or to supplement it.
    Nevertheless, the again is a giant space comprising numerous completely different muscles, not just the lats. For full back development, it is sensible to make use of a selection of workout routines, not only one or two. That’s because they’ve obtained a much bigger range of movement, challenging your lats while they’re in a lengthened position. The realm of back-strengthening workout routines encompasses more than just the well-known bent-over row.
    Simply like any of the other workout routines, make certain you have correct posture throughout its execution. I love Dumbbell One Arm Rows as a back constructing train, however typically a One Arm Row simply isn’t an option. The last exercise on the record isn’t a horizontal row like One Arm Rows, however it’s too good of an train to depart off. When unsure, subbing Chin-Ups for just about any again exercise is rarely a bad concept. If you may have access to a cable machine then the Seated Cable Row is usually a nice One Arm Dumbbell Row alternative. No Matter the explanation, when you want some DB 1 Arm Row options, you’re in the proper place.
    This barbell row variation, carried out on an incline bench, provides the benefit of participating both arms concurrently while offering essential assist to stop decrease again fatigue. Focusing totally on the latissimus dorsi muscle tissue, these rows help in making a wider back as they isolate and activate this space with larger effectivity. Accurate form remains crucial when performing single-arm dumbbell rows. To execute them accurately and reap their full advantages, one should use a bench for assist while sustaining a neutral backbone posture throughout each repetition’s complete vary of motion.
    Consequently, you’ll be targeting the lats and rhomboids to a greater degree. Throughout the dumbbell row, you can get greater muscle activation by exaggerating the different phases of this train. For instance, pausing the load in the high range of movement for 1-2 seconds. Dumbbells give you freedom to totally stretch via the reducing of the row and exaggerate extension on the high. This elevated vary of motion permits for an increased time beneath tension, mind-muscle connection, and novel exercise stimulus.
    It entails hinging forward at the hips and bending over to a 90-degree angle whereas holding a barbell or dumbbell with each palms. The exercise is carried out by rowing the weight in path of your chest and slowly reducing the weight back down. The lying dumbbell row supplies you, the athlete, with several benefits, including better posture, elevated shoulder mobility, and helps develop energy in the again and arms. Due to the quite a few benefits the mendacity dumbbell train presents, it acts as one other good cable row alternative.
    Fitness gear choices like dumbbells and kettlebells could also be too light. You can even do chest-supported rows with free weights with an incline bench. The elastic nature of the resistance band plays a pivotal role in maintaining constant rigidity in your muscular tissues all through the train, promoting muscle engagement and development. Whereas attaining gorilla-level energy could additionally be a stretch, including the gorilla row into your routine can undoubtedly foster some energy growth in each your upper and decrease back.
    The chest-supported row could be performed with different grip positions and using different angles and attachments. Half kneeling high cable row rope is a tremendous exercise that successfully works many muscles, including the shoulder, back, wing, and trapezius muscles. This variation supplies a relentless pressure all through the movement, helping to isolate and strengthen the rear deltoids effectively.
    However, since you don’t should help the burden of your head and higher physique, it’s nonetheless a lot easier on your lower again than the barbell row. With the inverted row, you carry out a rowing movement whereas hanging from a suspension coach, gymnastic rings or even a barbell supported on an influence rack. If wide-grip pull-ups are very tough for you, you’ll have the ability to exchange this train with lat pulldowns. The type could be very related and each exercises work the identical muscle groups.
    There are workout routines that use quite so much of gear, from barbells to dumbbells and even a TRX Strap. There are additionally exercises which would possibly be beginner-friendly as properly as actions that may problem even superior lifters. The fastened bar path helps maintain type, allowing you to give consideration to explosive lifts from the ground to target the again muscle tissue effectively. You can also add other back exercises with a Smith machine such because the inverted row, single arm row, shrug, RDL, deadlift, and sumo deadlift. In a T-bar row, you utilize an in depth, neutral grip along with your elbows tucked in near your torso.
    Ultimately, an excellent t-bar row various will target the muscle tissue of the again equally, which are the latissimus dorsi, rhomboids, trapezius, and posterior deltoids. Moreover, a fantastic t-bar row alternative will place minimal loading on the lumbar spine. The single arm nature of the dumbbell row allows you to target related musculature as the t-bar row due to the neutral grip that is used on this exercise. T-bar rows assist you to build extra thickness and depth in your back muscle tissue. Bent-over barbell rows are more practical at rising the width of your back.
    Collectively let’s continue our commitment to lifting weights, buying data, and building ever-greater strength. Aim to effectively engage your again muscle tissue without jeopardizing the protection of your lower back throughout this train. Really Feel free to try varying grips and heights for the bar until every thing clicks into place. When performing rope face pulls, you don’t want to tug the rope all the way to your face. Pull again far enough that your hands are according to your ears on both side of your head. This exercise is great for higher back and rear shoulder muscle development.
    As such, you don’t have to worry about balancing the load or coordinating your actions. As A End Result Of of this, most exercisers will be in a position to use heavier weights which could be very helpful for muscle energy and hypertrophy. The medial or aspect deltoid, situated on the surface of your shoulders, offers your higher body its width.
    If you solely have entry to a single dumbbell or kettlebell, you may also do that train one arm at a time. Secure your non-working arm by greedy your hip and row one arm at a time for a complete set earlier than swapping sides. Examine out this video from Practical Bodybuilding for a visible information to performing the gorilla row. With a regular barbell row, the bar is rowed up and barely back in the path of the decrease part of your stomach. The Pendlay row involves pulling the bar straight up in direction of your sternum. With the bent-over row, you start with the bar off the floor, positioned just under your knees.
    So the higher and middle again would be the true limiting factor for this train in comparability with your lower back, core, or forearms. As they squeeze their lats, the handles must be pulled towards the shoulders by bending the elbows in direction of the perimeters of the torso. Named after long-time Mr. Olympia legend Dorian Yates, the Yates row is just as distinct among its friends because of its extra vertical torso orientation and historically underhand grip. In addition, the bent over row is characterised by a wider than shoulder-width pronated hand orientation, of which isn’t the most effective for recruitment of the biceps brachii. I’m personally an enormous fan of unilateral exercises, but it might not be right to include one instead for a bilateral movement. Individuals who lack shoulder mobility may also wrestle to get a full range of movement on this exercise. Pay Attention to your body and experiment with a range of workouts to search out your own list of greatest actions.

    References:

    https://www.metooo.it/u/67daf27ba0e73411753e8524

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  1858. MichaelIdose
    MichaelIdose on March 27, 2025 at 5:26 pm

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